Your First Race : TT (Time Trial)

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

One rider against the clock, the race of truth, contre la montre (against the clock)—whatever you call them, time trials are the races that define the best of the best in cycling. Riders start off one at a time and compete against the clock to post the fastest time on courses ranging from a few kilometers to over 60km in length. There is no drafting is allowed, so riders times are defined by their ability, pacing and mental strength.The truth in this race of truth is that winning requires the ability to stay focused despite all the pain in your body, the variations of the course, or concerns over your competitors. You must learn to ignore the voice that tells you to slow down, stop, you can’t do this and keep pedaling as fluidly, quickly, and powerfully as possible.

This Bicycling magazine, Hunter Allen Time Trial training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of TT races as an amateur and a pro, and coached even more athletes to successful TT races. This plan is for the road cyclist that wants to do a TT race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.

My 4 week TT training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.

The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.

Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.

As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store

I know you are going to do awesome!!!
Go for it!
Hunter

Sample Day 2
1:15:00
87.1TSS
FTP 3 x 10 (1:15) 10' WU 5' CD

FOCUS, FOCUS. Get that intensity up and you'll be burning fat for a long time afterward.
WU: 10 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: 5 minutes of easy spinning followed by stretching.

Sample Day 3
1:30:00
77.3TSS
ENDURANCE Day (1:30) 10' WU

WU: 10 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary your 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.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:15:00
TT Power Builder Cruise Workout (1:15)

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: 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!!)

CD: 15 Minutes

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

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.

Sample Day 6
2:15:00
130.9TSS
ENDURANCE & SST 2 x 12 (2:15)

These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: 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 at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2.

Sample Day 7
2:08:20
116.2TSS
ENDURANCE Day with FTP Bursts 10 x :20 (2:08:20) 10' WU

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). 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. During the ENDURANCE effort add 5 x 20 second BURSTS at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) .
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:30:00
97.9TSS
TEMPO 1 x 40 & FTP 1 x 10 (1:30)

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3), just getting the legs moving and ready for some work. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 40 minutes with watts at TEMPO (Power Z3, HR Z3, RPE 3-4. It is a steady fast pace.

Then ride 10 minutes with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Do another 10 minutes, but keep watts at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) . Reach for watts at L4 LT for the entire 10 minutes and make your cadence 5rpm higher than your normal cadence.
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CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).