Transform your time trial performance with our specialized Foundations Time Trial Plan! This program offers targeted workouts, aerodynamic techniques, and expert advice to help you ride faster and more efficiently against the clock. Join today to master your time trial skills and achieve your personal best!
This program makes some base assumptions about the athlete.
- The rider want to improve their ability in time trials or solo events of a duration between 20 and 60 minutes in length (distances of approximately 10-40km).
- The rider has a good baseline of aerobic fitness and has been consistently riding for 2-3 months.
- The rider has around 6-8 hours per week for dedicated training.
- The rider is in good health and is injury free.
- The rider has a good understanding of the requirements of rest and recovery before and after hard training sessions (including nutrition).
- The rider has a typical weekly schedule with more work M-F and less on weekends.
Some notes:
1. If you have less than 6-8 hours / week for this program, you can simply trim the warm up and cool down efforts to fit your time allowance and do your best to prioritize the efforts for any given day of riding. The minimum time to complete the efforts with reasonable warm up and cool down is around 5 hours / week.
3. If you have more than 6-8 hours / week for this program, add volume as appropriate after you complete the efforts for a given ride, generally at Aerobic Endurance pace.
2. If your schedule does not conform to the standard work week of M-F, you can apply the program to whatever fits your schedule by starting it on the correct day. When you choose to apply the program, select the first day to be whatever day is your "Monday". For example, if you have Sundays and Mondays off from work, you might make Tuesday the first day of the program. This will make everything line up.
What to expect: hard training with 3 weeks of building work follow by a short active recovery period of 3-4 days. The intense sessions are focused on steady state efforts (with some "over/ unders").
If you train using power as a guide for intensity, the accuracy of the prescription is dependent on correct Functional Threshold Power (FTP) settings. There are two Assessment days in the program, one in the first week and one in the final week, to help ensure FTP is set correctly and to track progress over the 12 weeks.
Remember that FTP should not be based on "unicorn" days of the best PR power of all times; this is likely to set all other workouts at too high of an intensity. More is not always better, if it was everyone would just get better by riding as hard as possible on every ride.
What not to expect: this program is pre-written and is not a customized program by definition. If you feel you would be best served by custom written training with feedback from an expert level coach, please visit our homepage at https://www.teamefcoaching.com to learn more.
At Team EF Coaching, we love riding. We love training, racing, and pushing ourselves. We are a unique collection of world-class coaches, elite riders, and nutritionists. And just like you, we always push to improve. Whatever it is you want to achieve on the bike, we want you to hit your target, and we have the knowledge to make it happen. We’ll use our hard-learned lessons from 20 years as a professional team to help you exceed your goals.