6.5 - KILO TT: 8 weeks to a Kilo Time Trial by Hunter Allen

Average Weekly Training Hours 09:01
Training Load By Week
Average Weekly Training Hours 09:01
Training Load By Week

This 8 week training plan is made for track cyclists and/or road cyclists looking to race a Kilometer TT who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. The plan as a whole is designed to increase your speed and explosiveness so that you're flying come week 8 during your Kilometer TT! There is a significant amount of Anerobic Capacity work in this plan to really develop your raw power and fatigue resistance. Also included is a steady dose of strength workouts every Wednesday until the week before your event with the aim of increasing your leg strength so you can really torque the pedals! This plan assumes that you have at least a some experience racing or riding on the track and have access to a velodrome at least once a week. While very helpful, track experience and accesibility are not entirely necessary as all of the track workouts can be adequately replicated on a road bike. If you are looking for a plan to supercharge your anaerobic engine, look no further!

Sample Day 2
1:30:00
AC Intervals

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 2 sets of 4 x 1-minute Anaerobic Capacity Intervals (Power Z6, HR Z6, RPE >7) with 1 minute of rest between each. Accelerate hard to get up to speed and hold the power consistently for the rest of the interval. Rest for 10 minutes between sets.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 3
1:00:00
Recovery Spin

MS: Getting out there and riding easy is enough to get more blood flowing through your muscles – speeding the recovery process. So today just ride easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2) on a flat course or inside on the rollers. Try for a cadence 5-10 rpm over what you would normally ride at to keep your pedal force low. Have fun and enjoy the scenery!

Sample Day 3
0:45:00
Strength Training

Sample Day 4
1:30:00
Tractor Pulls

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 10-15 x Tractor Pulls are named for the feeling during their high-gear, low-speed accelerations that resembles pulling something heavy from a stop – like a tractor! To do these, find a flat road to complete the pulls on. Shift into your highest gear (53x12-11), slow down to a track stand or a very near stop (< 2 mph), stay seated and torque the gear as hard as you can until you reach 90rpm – then stop. Don’t forget to use your core as stabilization and use a controlled breathing rhythm to your advantage.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 5
1:30:00
Cadence Work - Ramps

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 5 x 5-minute Cadence Ramps. Begin with a cadence of 110rpm for the first minute and raise your cadence 5rpm so that you are riding at 130rpm for the 5th and final minute. Keep your effort at Endurance (Power Z2, HR Z2, RPE 2-3) to Tempo (Power Z3, HR Z3, RPE 3-4) pace during the Cadence Ramps – adjust your gearing accordingly. Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for 3 minutes between Cadence Ramps at a self-selected cadence.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 6
1:30:00
Gearing Test Day 1

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: Gearing Test Day. The purpose of today's ride is to get on the track and begin to figure out the ideal gear for your Kilo TT. Complete 3 All-Out Kilo TT's in three different gears. If at all possible these should be done with someone to hold you for your starts and keep time.
On the first Kilo choose a gear that you feel is ideal for you.
On the second Kilo choose a gear 1-2 inches easier/smaller than you used for the first effort. On the third Kilo choose a gear 1-2 inches harder/larger than you used for first effort.
Spin easy for at least 10 minutes, or as much time as you need, in a very easy gear and/or on the rollers between Kilo efforts.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 7
1:30:00
Standing Starts

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 10-15 x 150m Standing Starts. If at all possible these should be done on the track in the gear that you intend to race in. Doing these will help you prepare for your start where you can potentially gain or lose a second or two.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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