Your First Time Trial 4 Weeks

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Your First Time Trial 4 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

4 Weeks

Typical Week

8 Bike, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling time trialing beginner power based hr based tss based

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Summary



YOUR SHORTCUT TO FAST Peaks Coaching Group

Your First Time Trial 4 Weeks is an 4 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:45-11:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 4:30-5:30 hours to training on your weekends.

The ability to push yourself to the very edge and hold it there for long periods of time requires both physical and mental stamina. If you know you can maintain steady power output for an extended period of time, that skill can give you confidence in other areas. You may have the confidence to try a solo breakaway or you may be more willing to try to bridge a wide gap if you're confident in your Time Trial ability.

This plan will not only help you build the physical and mental toughness, but it also includes Time Trial tips and pacing strategies.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:18

Sample Day 1

1:30:00
97.8TSS
FTP 3 x 10 (1:30)

FOCUS, FOCUS. Get that intensity up and you'll be burning fat for a long time afterward.


WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Complete 3 x 10 minutes at lower level FTP (Power Z4, HR Z4, RPE 4-5). Cadence between 90-100 rpm. Rest for 10 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort.
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CD: 15 minutes of easy spinning followed by stretching.

Sample Day 2

1:30:00
ENDurance Day

WU (warm-up): 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS (main set): ROAD BIKE - Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 3

1:15:00
TT Power Builder Cruise Workout

WU: 20 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: ON TT BIKE – LT Builder Intervals: Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts, then complete 8 x "Start Intervals". Start with one foot on the ground in a 53 x 16 (ish) gear, practice clipping in and building up to 500+ watts, rest for 3 - 4 minutes in-between. Once complete, ride for 10 Minutes of Active Recovery / Light ENDurance then complete 4 x 6 Minute Intervals at 105% - 110% of Threshold (POWER: Level 5 / HR: Zone 5 / PE: 7-8), rest in-between intervals is 6 minutes. Cadence should be “one gear” harder then you typically pedal with a target cadence of 75 – 85. (If you are hitting power targets, go for a 5th interval!!)

WD: 15 Minutes

Sample Day 4

1:00:00
Active Recovery

MS: ON TT BIKE - You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

Sample Day 5

2:15:00
Sweet Spot Intervals (SST)

It is so important that you do these on the bike you will race on. If you don't have a specific TT bike, then make sure you do them on your Road bike with your TT bars on.

WU: 15 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: ON TT BIKE - SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals in the "Sweet Spot" zone (POWER: Level 3.5 / HR Zone 3.5 / PE 6-7) with 5 minutes recovery in-between, Ride all other time in Level 2 ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5).
Terrain: Flat to Rolling; Cadence: 85 - 105.

CD: 10-15 Minutes

Sample Day 6

2:15:00
Endurance Day w/ BURSTS

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
MS: ON ROAD BIKE - Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 8

1:30:00
Threshold Builders (4 x 10)

FOCUS, FOCUS!!!!!

WU: 15 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: ON TT BIKE - Threshold Builder Intervals. 4 x 10 Minute Intervals at 100% – 105% of Threshold (POWER: Level 4 / HR: Zone 4/ PE: 6-7) with 5 minutes re in-between. After completion of FTP interval do a 10 Minute recovery at Endurance Level (POWER: Level 2 / HR: Zone 2 / PE: 4-5). Terrain: Flat to Rolling (or steady low grade climb if available); Cadence: 85 - 105.

CD: 15 Minutes

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