Shaw 10mile TIME TRIAL success - Intermediate including aerodynamic focus drills and skills
Shaw 10mile TIME TRIAL success - Intermediate including aerodynamic focus drills and skills
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Julia Shaw
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Overview 2024 update
A simple and effective plan with the specific aim to make you fast for a 10mile Time trial (or similar 17-25 minute max effort).
Time Trial Specific
As a 7 x winner of the National 10mile Time Trial Championships as well as a Time Trial specific coach I understand how to develop the skills and specific fitness required to deliver a super fast 10. (https://en.wikipedia.org/wiki/Julia_Shaw_(cyclist))
This plan incorporates skills such as AERO drills, cadence work and power pacing work and aims to develop these week by week as an integral part of your training.
These TT specifics are often overlooked by many more general fitness plans.
The plan also aims to fast track your fitness using :
* The most effective balance of training intensities for this event
* Tried tried and tested sessions (by myself an other coached riders) to enable peak performance.
It wont be easy but it will deliver if you do the work :--)
Who is it for?
This plan is suitable for intermediate to advanced riders with and approximate CTL of 50, moderate endurance base (7-10 Hrs per week) plus some Time Trial experience.
There is some flexibility, within many of the individual sessions and weekly structure, to easily adapt the plan to work well for more advanced riders.
A power meter and HRM are both recommended to get the most out of the key sessions.
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x7
|
07:18:00 | 03:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:18:00 | 03:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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$114.74 USD for the first year, billed yearly.