Competitve: 40km Time Trial Specific Preparation, Training by PWR, (10wks). RideAndRace
Competitve: 40km Time Trial Specific Preparation, Training by PWR, (10wks). RideAndRace
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Updated: 01/02/2024
Overall goal of this time trial plan is to improve sustainable power in the aerodynamic position.
This plan is for a competitive time trialist and cyclist (non-racer and racer, road, mtb or gravel) with some base fitness who want to adapt to the aerodynamic TT position and or fine-tuning their fitness for the race against the clock. Your goal might be to win your category, age group, finish near the top or stand on the podium.
The plan is power-based. An indoor trainer is recommended but not essential. For the plan to be effective key sessions should be executed on a TT bike and mostly in the aerodynamic position.
When to start: 10 weeks before the event date
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The Plan Layout
Three blocks (plus one race/event week.). Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.
The workouts are scheduled and set to match expected fatigue and allow for adequate recovery times based on workout intensity and duration to optimize training. And the plan includes general training nutrition guidance and a steady dose of strength and flexibility work to improve the quality of your workouts.
Day 1 of the plan starts with a functional threshold power test to ensure that you are training at the right level.
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Key Features
A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.
Workout descriptions are detailed, using some sport/cycling science terminology, but entirely written in ordinary words and simple sentences.
RIDEANDRACE pre-built training plans are feasible and research-based and include personal experience and practical knowledge to help you improve specific abilities and disciplines or prepare for an event in a set time.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.
Website: www.rideandrace.net
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:48:00 | 02:30:00 |
|
Day Off
x3
|
—— | —— |
|
Other
x3
|
00:30:00 | 00:10:00 |
|
Strength
x1
|
00:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:48:00 | 02:30:00 | |
|
|
—— | —— | |
|
|
00:30:00 | 00:10:00 | |
|
|
00:36:00 | 01:00:00 |
Training Load By Week
- 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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