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Intro Offer - 20 week 40km Time Trial ( TT ) Novice plan (4 Sessions /wk) - Reusable.

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
No Ratings

Length

20 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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Introductory Offer reduced to $24.99



OVERVIEW - This is a 20 week Time Trial Cycling plan for athletes preparing for a 25 mile (40km) race. It starts with a 4 week base phase, followed by 8 week build phase and then finally a 8 week race specific phase. it It is periodised with essential recovery weeks and is focused towards newcomer to mid level Time Trial athletes, who want to perform well at an event.



WHAT IS THIS TRAINING PLAN FOR - This plan is a novice-level performance plan geared towards those seeking a good first 25 mile (40km) Time Trial.



WHO IS THIS TRAINING PLAN FOR - Those embarking on this plan will have some cycling background and will have spent a some time cycling or doing triathlon. They will be ambitious in their time goal and be prepared to commit time and effort to being the best athlete they can be. The Sessions are based on Power (Watts) so you will need to be training with a Power meter or Smart Trainer to follow this in the way intended.



Sample Week

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Sample Session

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For further Information on our Training Plans visit our website 



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:22 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
5:22 hrs 2:00 hrs
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Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Sample Day 1

1:00:00
76.4TSS
TS - 1hr -FTP Test or Ramp Test

FTP test - Or Ramp test

NOTE: Make sure you do this test on your TT bike in TT position. Your FTP can be quite a bit lower in this position than a standard road bike position, so we need to set the zones in the position you will be training in.

If you have access to Zwift or TrainerRoad then you can use their Ramp Test session to get your FTP.

If not the standard 20 min FTP test below can be used.
This is ideally done with power, but we can get your average heart rate from the 20 minute test to calculate zones. If you can note the resistance level ( or number of turns from when roller touches tyre, usually 1.5 turns) and gear used on the turbo then when this is repeated we can see progression (speed or cadence). Make sure you check tyre pressure before starting so can make sure this is the same each time too.

WARM UP:
18 mins as:-
3min at effort of 2/10
3min at 3/10 Warm-up
3min at 4/10
3min at 5/10
3min at 6/10 Tempo (race pace)
3min at 7/10 Strong effort
3min at 2/10 Recovery
PREP SET:
4 x 1min Fast pedal (low effort) with 1min recovery
3:00 Recovery at 2/10
FTP TEST:
20mins aim is to go as hard as possible for 20 minutes. So gauge your effort from the start so you can give it all for last five minutes.
COOL DOWN:
3 mins easy pedalling

Sample Day 3

1:30:00
79.1TSS
Base-90mins 4 x 15min 75-80% FTP

This session has 4 x 15 min intervals at 75% or 80% of your FTP

If possible do the intervals in your aero position to develop specific strength and acclimatisation to the position


Between the intervals is a 4 minute recovery at 40%

Sample Day 5

1:15:00
52.2TSS
Steady Effort Ride 75 mins

An a nice easy ride. Maybe do on road bike to have a break from TT position.

The session has15 min blocks at various Zone 2 efforts

Sample Day 6

1:30:00
88.6TSS
Base - 90mins 4 x 8min 88-94% FTP

This session has 4 x 8 min intervals in the sweetspot wattage range

In each interval you start at 94% FTP and perform 3 steps down to 88% FTP.

Between the intervals a 4 minute recovery at 40-50%

Sample Day 8

1:00:00
68.4TSS
Base - 60mins 15 x 1min @ 120%FTP

3 sets of 5 x 1min at 120% FTP with 2 minutes between intervals, and 3 minutes between sets.

Sample Day 10

1:25:00
78.2TSS
Base-85mins 3 x 20min 80% FTP

This session has 3 x 20 min intervals in the lower sweetspot wattage range

If possible do the intervals in your aero position to develop specific strength and acclimatisation to the position

Each interval is at a sweetspot % wattage of 75-80% FTP

Between the intervals is just a 3 minute recovery at 40%

Sample Day 12

1:30:00
63.8TSS
Steady Effort Ride 90 mins

An a nice easy ride. Maybe do on road bike to have a break from TT position.

The session has15 min blocks at various Zone 2 efforts

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