3- Month Time Trial Program

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week

This is the program that has launched athletes to Elite National Championships, Masters National Championships, and podium finishes at World Masters Championships! This is a program designed to develop a road cyclists time trialing ability. Do you want to focus in on that districts Time Trial championships or Nationals? Tired of losing time in stage race time trials? Than this program is for you! This program consists of 3-months of Training with an optional taper week for that key time trial. This program is designed for cyclists using power but it can be adapted for those using heart rate, or perceived exertion as well. Most weeks are 6 days a week of riding with an optional recovery ride on Fridays. Mondays are always off. Weekly hours range from 10 - 12 hours with rides during the week not exceeding 2 hours. There is some flexibility in the program to scale the workouts and duration to your abilities and available training time.

Sample Day 2
1:30:00
30mi
Endurance

After a short warm-up, maintain pace an endurance pace (56 - 75% of threshold) for the prescribed ride time. Maintain a high cadence and maintain fueling and hydration through out the ride.

Sample Day 3
2:00:00
35mi
Cycling Fitness Test

Fitness Test- ON TT BIKE or in TT Position
Warm up well by riding at endurance pace for at least 10 - 15 minutes. Then complete a 5 minute 100% all out effort on a flat road or short climb. Spin for 5 minutes then do a 20 minute full gas 100% effort on a relatively flat, uniterrupted road.
Remember to start an interval on your computer to mark your test. Start a little below what you think you can maintain and slowly ramp up your power. This should be a maxium effort and you shouldn't have much left at the end. Cadence is self selected. Cool down for at least 10 - 15minutes afterwards.

Sample Day 4
1:30:00
30mi
Endurance

After a short warm-up, maintain pace an endurance pace (56 - 75% of threshold) for the prescribed ride time. Maintain a high cadence and maintain fueling and hydration through out the ride.

Sample Day 6
2:00:00
35mi
High Cadence Efficiency Drills on TT bike

Warm-up for at least 15minutes at endurance pace then begin a set of two 5 minute and two 7 minute intervals focusing on keeping your cadence as fast as possible for the duration. Your power and HR should stay close to endurance pace but your feet should moving at 100+rpm. Recover for the same duration as the intervel between efforts. Then complete one 10minute effort at a 100+ cadence. Cool down for 15 minutes after the workout.

Sample Day 7
2:00:00
35mi
Endurance

After a short warm-up, maintain pace an endurance pace (56 - 75% of threshold) for the prescribed ride time. Maintain a high cadence and maintain fueling and hydration through out the ride.

Sample Day 9
2:00:00
35mi
Solid TT Tempo Workout

Warm-up for 15 minutes steady and smooth, getting the legs going.
Then do one 3-minute effort all out to get the carbon out of the legs, shooting for 115-120% of your FTP. Then do 5 x 1-minute fast pedaling intervals with 1 minute of rest after each. Ride for 20 minutes at endurance pace at a cadence faster by 5 rpm than your normal self-selected cadence (legs spinning just a little faster than they want to). Then do 60 minutes at tempo pace, not race pace; a notch below uncomfortable, but doable and at your normal cadence. (Tempo pace is 76-90% of FTP.)
Cool down for 10 minutes after or longer to finish out prescribed ride time.

Sample Day 10
1:30:00
30mi
Endurance

After a short warm-up, maintain pace an endurance pace (56 - 75% of threshold) for the prescribed ride time. Maintain a high cadence and maintain fueling and hydration through out the ride.

Christopher Burnham
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Burnham Coaching

Why you train, your goals, and the demands of your event are essential questions. By assessing the demands of your event, your current physiological condition, your goals, and your ability to train, we will create a structured training plan that will help you achieve your goals and bring you closer to your genetic potential. Using a balance of science, experience, and practicality has allowed our athletes to achieve their goals in record time.