10 Week – Power Based 40K Time Trial

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week

Designed for intermediate level riders with knowledge on using a power meter. This plan assumes is ideal for riders who've been averaging 5+ hours of riding for at least 4 weeks prior to starting.

Sample Day 2
1:00:00
Cadence Ladders

Today has two goals; improve pedaling technique, and recovery before tomorrow's training.
•••
Warm-up:
10 minutes

Main Set:
4' @ 90 rpm
3' @ 95 rpm
2' @ 100 rpm
1' @ 105 rpm
-->Repeat this cadence ladder 3-4 times without stopping. If riding outside simplify the goal and try to just maintain a goal of 95+ rpm for 30-40 minutes. Heart rate and/or power should land somewhere between zones 1 and 2 for the main set.

Cool-down:
5-10 minutes

Sample Day 3
1:00:00
Test: Functional Threshold Power (FTP)

Warm-up:
15 minutes; include a few jumps out of the saddle for 10-15 seconds each to wake up the legs and open the lungs for the coming efforts.

Test:
(1) x 20' @ MAX EFFORT!

Cool-down:
10-15 minutes.

Notes:
The purpose of this test is to do a ride where you can average the highest watts possible for a substantial period of time. Make sure to pace yourself so that you do not tire prematurely. It is always better to start out in the first 2 minutes a little under what you believe to be your FTP, build up along the way, and then ride at your maximum level in the last 3 minutes. If you go to hard and start fading before the test is over DON'T QUIT!

How to use test results:
To determine your estimated FTP, take the average power (not normalized power) from the 20-minute test effort and use 95% of that number. Take that number and plug that into the TrainingPeaks Zones calculator found under your athlete settings. I recommend using "Andy Coggan" zones based off threshold power.

Sample Day 4
1:00:00
HIIT: (1) x 8'

Warm-up:
15 minutes; include a few jumps out of the saddle for 10-15 seconds each to wake up the legs and open the lungs for the coming efforts.

Main Set:
8' @ 100-105% FTP
30' @ Zone 2

Cool-down:
5-10 minutes easy

Sample Day 5
1:00:00
Active Recovery

Ride for 45-60 minutes at in Zone 1 HR/Power (very easy pace).

Sample Day 6
2:45:00
Aerobic Endurance / Cadence Loop

Map out a 50-60 minute course for today's ride. The ideal course will have a couple longer sections of flat roads and some rolling hills as well. 
•••
Your goal is to complete 3 loops of the course while maintaining your power in Zone 2. Avoid surging the hills (ZONE 2!) and don't coast those downhills! Never stop pedaling and stay smooth. On all the flat sections shift to a slightly easier gear that allows you to spin around 95-105 rpm while still maintaining power within Zone 2.

Sample Day 7
1:45:00
Low Key Group Ride

Join a group ride today or ride solo on a rolling course. The goal is push the pace a little harder at times and have some fun. Avoid turning this ride into a hammerfest. Aim for 90-120 minutes of total ride time. Like yesterday, try to never stop pedaling throughout the entire ride.

Sample Day 9
1:30:00
Tempo: 30'

Warm-up:
15 minutes; include a few jumps out of the saddle for 10-15 seconds each to wake up the legs and open the lungs for the coming efforts.

Main Set:
30' @ 85% FTP
-->Stay in your aero tuck, keep your cadence at 85+ rpm, and relax into a rhythm with the effort. 
 
Cool-down:
Continue riding at Zone 2 for the remainder of your scheduled time. Try to remain in your aero bars for as much of this time as possible. Finish the ride with 5 minutes of very light spinning.

Kent Woermann
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Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance