8 Weeks to your Best Ever 5-10km Time Trial! Senior Games age 50-70, Heart Rate & Power, 6-8hrs/wk

Average Weekly Training Hours 06:45
Training Load By Week
Average Weekly Training Hours 06:45
Training Load By Week

This plan is designed to get you into top shape in 8 weeks for a 5-10km (up to 20km) time trial like Senior Games. This plan will also indirectly get you into great form for the road race.

The plan is designed for men and women ages 50-70 years old and uses either heart rate or power zones. A Training Zones calculator is included with the plan description (see page 2). The training hours range between 6-8 hours/week.

The specific time trial workouts in this training plan are proven to work and have already helped cyclists win State and National Championships and medals at the World Championship!
The time trial plan is designed by coach Simon Kessler, a former international pro rider, 15 time National Champion, and now coach to both professional and amateur cyclists with ambitions to become stronger and faster.

The training will first increase your threshold power then your V02 power and finally your time trial speed ahead of your goal. races. Additional recovery is scheduled for senior athletes to ensure best results from training.

Before starting the plan you should have a good level of fitness, be in great health, and cleared by a doctor for intense exercise. Two or more months of consistent training should precede the training plan.

please email me to let me know how the training plan works for you! simonsayscycling@gmail.com.

Sample Day 2
1:15:00
Threshold 2 X 10 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 10 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals. - TT bike/aero bars.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 3
1:00:00
Big Gear 8 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 3 X 8 minutes in Zone 3 / 55-65 rpm / 2 minutes spinning in Zone 1-2 / 110-120 rpm.

Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 4
1:15:00
Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 15 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals. - TT bike/aero bars.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 6
2:00:00
Tempo ride

Ride in Zone 1-2 with Tempo riding for 90+ minutes. The goal of this ride is to spend the majority of your ride at a brisk pace in your Tempo Zone (upper zone 2-zone 3). If you are feeling strong push more in Zone 3. Choose the cadence/gear which feels best.

Sample Day 7
1:30:00
Big Gear 30 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 9
1:15:00
Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 15 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals. - TT bike/aero bars.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 10
1:00:00
Big Gear 8 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 3-4 X 8 minutes in Zone 3 / 55-65 rpm / 2 minutes spinning in Zone 1-2 / 110-120 rpm.

Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.