12 Weeks to a Strong 20k Time Trial

Author

Winston David

All plans by this Coach

Length

13 Weeks

Typical Week

5 Bike, 1 Day Off

Longest Workout

2:15 hrs

Plan Specs

cycling time trialing

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Summary

This plan is designed to help a cyclist prepare for a 20k time trial. They can follow this plan by using a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft Word to open the workout descriptions. They should have a good base of fitness and should be able to ride for 2 hours in duration. They will need to be able to ride 6 days a week. Most workouts are 1.5 hours in duration with a couple workouts of 2 hours in duration during the week. 1 workout per week is 30 minutes long and 2 other workouts are 1 to 1.5 hours in duration They will get an increase in Lactate Threshold fitness from this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:00

Winston David

Supertuck Cycle Sport, LLC

I currently offer one coaching plan for athletes. This plan includes a custom power based training plan that is updated weekly, up to 2 phone calls per week, and unlimited email contact. I also offer tactical advice for races, and I ride with my athletes whenever this is possible with my schedule and their schedule. If you would like any more info please visit my website at supertuckcs.com

Back to Plan Details

Sample Day 1

1:15:00
20 minute time trial

Warm-up for 10 minutes at recovery pace (perceived exertion of less than 2). Then do 10 minutes at endurance pace (perceived exertion of 2-3). Then do 3x1 minute intervals at high spin (a cadence of about 110 rpms-120 rpms) at tempo pace (perceived exertion of 3 or 4). Then do 5 minutes at recovery pace (perceived of exertion of less than 2). Then do 5 minutes at LT (perceived exertion of 4 or 5). This 5 minute effort will open you up for the test. Try to keep it at the bottom of this zone for the first 3-3.5 minutes of the 5 minute effort. Recover at recovery pace (perceived exertion of less than 2) for 5-10 minutes before beginning the test. Then do a 20 minute max effort. As far as pacing goes for the test don't start out too hard in the first 10 minutes. Never be breathing ragged during this portion. After you complete the first 10 minutes you should be able to up the pace some, but still should never be breathing ragged for the next 5 minutes. After 15 minutes up the pace again, and during the last 3 minutes really punch it. Try to keep your breathing regulated well until the last 3 minutes. You know you paced yourself well if you are able to up your pace like this and die right at 20 minutes. Recover for at least 15 minutes (perceived exertion of less than 2) after the test.

Sample Day 2

0:30:00
30 minute recovery spin

Ride easy today at recovery pace(perceived exertion of less than 2, less than 55% Functional Threshold Power, less than 68% Lactate Threshold Heart Rate).

Sample Day 4

1:10:00
3x8 minute Sweet Spot Intervals

Warm-up for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace(about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate) for at least 10 minutes. Then do 3x8' Sweet Spot Intervals(about 4-5 on the perceived exertion scale, 88% to 94% of Functional Threshold Power, 91% to 96% of Lactate Threshold Heart Rate). Cool down for at least 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) after finishing the intervals. Try to keep a cadence of 90rpms today.

Sample Day 5

1:00:00
1 hour Endurance Ride

Warm-up for 5 to 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace (about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate). Cool down for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) at the end of the ride.

Sample Day 6

1:19:59
3x10 minute Sweet Spot Intervals

Warm-up for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace(about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate) for at least 10 minutes. Then do 3x10' Sweet Spot Intervals(about 4-5 on the perceived exertion scale, 88% to 94% of Functional Threshold Power, 91% to 96% of Lactate Threshold Heart Rate). Cool down for at least 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) after finishing the intervals. Try to keep a cadence of 90rpms today.

Sample Day 7

0:30:00
30 minute recovery spin

Ride easy today at recovery pace(perceived exertion of less than 2, less than 55% Functional Threshold Power, less than 68% Lactate Threshold Heart Rate).

Sample Day 8

1:30:00
3x12 minute Sweet Spot Intervals

Warm-up for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace(about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate) for at least 10 minutes. Then do 3x12' Sweet Spot Intervals(about 4-5 on the perceived exertion scale, 88% to 94% of Functional Threshold Power, 91% to 96% of Lactate Threshold Heart Rate). Cool down for at least 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) after finishing the intervals. Try to keep a cadence of 90rpms today.

12 Weeks to a Strong 20k Time Trial

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