Cycling: 40K Time Trial for Unfit, Time-Pinched Athletes

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week

You are currently riding three days per week. These days might be indoor riding, outdoor riding or some combination of both. The first week of the plan shows the first ride begins with a 30- to 45-minute ride on Monday, a 45- to 60-minute ride on Thursday and a 45- to 60-minute ride on Saturday. A range of times is given to accommodate some individual differences. The weekday rides do not build much, however, the long weekend rides build to between 1:30 and 1:45.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Sample Day 2
0:45:00
Cadence focus

Ride 30 to 45 minutes at Zone 1 to 2 intensity
@ 90 rpm (revolutions per minute of a single pedal, right or left) on a flat course

Sample Day 4
0:45:00
Single leg focus

Ride 45 to 60 minutes at Zone 1 to 2 intensity. At each 10 minute mark pedal 30 seconds using primarily your right leg, then 30 seconds with the left leg

Sample Day 6
0:45:00
Long ride, Zone 1 to 3 intensity

Ride for 45 to 60 minutes at Zone 1 to 3 intensity on a flat course

Sample Day 9
0:45:00
Cadence focus

Ride 30 to 45 minutes at Zone 1 to 2 intensity
@ 90 rpm (revolutions per minute of a single pedal, right or left) on a flat course

Sample Day 11
0:45:00

Ride at mostly Zone 1 to 2 intensity. In the ride, include 3-5 x (60 sec @ 90 rpm, 60 sec @ 100 rpm, 30 sec @ 110+ rpm) after the each set recover for 2:30. Spin easy to cool down.

Sample Day 13
1:00:00
Long ride, Zone 1 to 3 intensity

Ride for 1:00 to 1:15 at Zone 1 to 3 intensity on a rolling course.

Sample Day 16
0:45:00
Cadence focus

Ride 30 to 45 minutes at Zone 1 to 2 intensity
@ 90 rpm (revolutions per minute of a single pedal, right or left) on a flat course

Gale Bernhardt
|
Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com