Intervals for Time Trials - Advanced

Average Weekly Training Hours 09:47
Training Load By Week
Average Weekly Training Hours 09:47
Training Load By Week

Intervals for Time Trials to get you ready to beat the clock in six weeks! Whether you've got a $20K TT machine or just a set of clip-on aerobars for your trusty road bike, we all know it's really the engine that matters so get ready to smash your next Time Trial with this 6 week Intervals for Time Trials training plan! You'll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends. After some recovery, you'll finish the plan with another Field Test to see how much your FTP has improved! Or time this plan to coordinate with your first TT of the season and use that as your final FTP test! Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You'll perform structured interval work during the week where you can hone your aero position with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work! This Advanced plan is for the rider with 1.5-2 hours a day to ride during the week and 2-4 hours on the weekend.

Sample Day 2
1:00:00
66.7TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 3
1:30:00
69.5TSS
Endurance Zone 2 ~ 69 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 4
1:30:00
80.5TSS
Sweet Spot 3 x 8 minutes

3 x 8 minutes ON; 4 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/
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Use your FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates

Sample Day 6
3:00:00
177.9TSS
Sweet Spot Group Ride

Sweet Spottin' with a Group Ride or Solo
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Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
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Hold wheels (riding with stronger riders)
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Use the terrain to modulate your power in the sweet spot
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You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
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Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
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Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
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Overall this should be 'moderately hard' effort with a TSS ~ 177 [ +/- 25] and also fun. Lots of freedom & flexibility

Sample Day 7
2:30:00
131.2TSS
Tempo 2 x 20 minutes

2 x 20 minutes ON (zone 3) 10 minutes OFF
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Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 9
1:30:00
85.9TSS
Threshold Intervals 3 x 8 minutes

3 x 8 minutes ON Threshold; 4 minutes recovery
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98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.

Sample Day 10
1:30:00
93.1TSS
Sweet Spot: 3 x 10

3 x 10 min on in Sweet Spot, 5 min of recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/
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Use your FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.