Time Trialling plan - 4 weeks

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

SISU Racing 4-week time trial training plan is aimed primarily at riders who have completed our advanced/intermediate Plan and are looking for a final racing specific lead in to their first event of the season. If you have not been following one of our plans but are keen to target some time trials, this plan could still be suitable for you. However, you will need to have trained consistently through a base period of training and built a solid strength and endurance base. Don’t be tempted to leap into these relatively high intensity workouts as a get-fit short cut. If you haven’t put the base work in then you will be risking potential injury and slipping into a state of overtraining. You should look to invest time in a structured plan to build the required base, such as our foundation plan, postpone trying to develop race fitness and maybe adopt a more structured approach. The peak volume of this plan is seven and a half hours. This may be significantly less than the volume you have been used to during your base period, but the aim of this plan is to develop form, not accumulate fatigue. As the four weeks progress, volume decreases as the intensity rises. The higher intensity sessions provide strong training stimuli for your body to adapt to but won’t tire your legs in the same way that longer rides can. By the end of the fourth week you will be sharp, tapered and race ready. SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyze heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks. www.SISUracing.co.uk

Sample Day 2
1:05:00
Bike test

Ensure that you have your HR monitor on.WU 10 mins Easy spinning Interval 1; 20 mins Flat out effort Active Recovery; 5 mins v easy spinning interval 2: 20 mins Flat out effort WD 10 mins V Easy spinning

Sample Day 4
0:45:00
Lactate Threshold effort

2x 20 min Lactate Threshold effort

Warm-up: 10 Mins Easy (10E)

20-mins warm-up
Pace the efforts as evenly as possible, don’t go too hard and maintain a consistent cadence.
Try to hold a stable racing position without excessive movement of the upper body.
Make sure you have a bottle of water to hand as these are fairly long e orts.
Work as close to FTHR/FTP as possible.

Warm Down 5 mins Easy

Sample Day 7
4:00:00
Endurance with Tempo Threshold

Endurance with Tempo Threshold Criss Cross Threshold efforts and sprints

Warm-up: 10E

Solid endurance pace HR/PZ2/3
2 X 20-minute efforts at HR/PZ3 76-88% FTP, recover for 15 minutes at HR/PZ2 , no lower.

10 minutes alternating one minute low end HRZ4
and one minute high end Z4, PZ4 90% and 110% FTP
5 minutes at Threshold HR/PZ4

15 minutes easy pedalling

Repeat the above

Complete the following every 15 minutes (four efforts in total)

15 seconds maximal effort
30 seconds easy spin before returning to HR/PZ2

Pace the 1st hour conservatively, only push into HR/PZ3 on climbs.
Don’t be tempted to push above HR/PZ3 on the second hour efforts.
Dig deep for the snap sprints and really empty the tank.

Sample Day 9
1:30:00
Threshold under/overs

Threshold under/overs
Warm-up: 10E
Ride: Cadences for both efforts should be above 90rpm

Zones: Under efforts should be 90% of threshold, Over efforts should be 110% threshold

1 minutes Under

1 minutes Over

1 minutes Under

1 minutes Over

1 minutes Under

1 minutes Over

1 minutes Under

1 minutes Over

1 minutes Under

1 minutes Over

5 minutes Active Recovery
Sit evenly for efforts

Did you test your FTHR/FTP in Week 1? If not, you might struggle with this session, so you should do a Threshold Test instead and apply those zones to the rest of the plan.
Try to maintain consistency at both levels through the whole workout.
Keep your pedal stroke smooth and even.

Sample Day 11
0:40:00
Pyramid Intervals 1

Pyramid Intervals 1
Warm-up: 10E

1 minutes Threshold Effort 
1 minutes Active Recovery 
2 minutes Threshold Effort
2 minutes Active Recovery 
3 minutes Threshold Effort
3 minutes Active Recovery 
4 minutes Threshold Effort
4 minutes Active Recovery 
5 minutes Threshold Effort
4 minutes Active Recovery 
4 minutes Threshold Effort
3 minutes Active Recovery 
3 minutes Threshold Effort
2 minutes Active Recovery 
2 minutes Threshold Effort
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine 10 Easy

Try to stay relaxed, keep your pedal stroke smooth and avoid excessive swaying of the upper body.
Pace your efforts so that there is no drop o . Power, heart rate, speed or intensity should be consistent through the session.

Sample Day 14
4:00:00
Endurance with Tempo Efforts

Endurance with Tempo Threshold Criss Cross Threshold efforts and sprints

Warm-up: 10E

Solid endurance pace HR/PZ2/3
2 X 20-minute efforts at HR/PZ3 76-88% FTP,
recover for 15 minutes at HR/PZ2 , no lower.

10 minutes alternating one minute low end HRZ4
and one minute high end Z4, PZ4 90% and 110% FTP 
5 minutes at Threshold HR/PZ4

15 minutes easy pedalling

Repeat the above

Complete the following every 15 minutes (four efforts in total)

15 seconds maximal effort
30 seconds easy spin before returning to HR/PZ2

Pace the 1st hour conservatively, only push into HR/PZ3 on climbs.
Don’t be tempted to push above HR/PZ3 on the second hour efforts.
Dig deep for the snap sprints and really empty the tank.

Sample Day 16
1:30:00
Ramped VO2 Intervals

Ramped VO2 Intervals

Warm-up: 20-mins warm-up

Cadence: Hold 95rpm+
for the efforts, building the cadence for the maximal last minute surge. 

Active recovery should be at 90rpm with very low resistance.

5 minutes VO2 Max Effort, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max E out, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max E out, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max E out, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max E out, ramped at the end 
15 minutes Active Recovery

Concentrate on a strong but even pedal stroke, don’t be tempted to stamp on the pedals when it gets tough.
This session takes a lot of mental strength so make sure you are up for it.

Duncan Grainge
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SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri