A Level 9 Week 30/40k Time Trial Race Plan

Average Weekly Training Hours 06:37
Training Load By Week
Average Weekly Training Hours 06:37
Training Load By Week

Our 9-week plan is designed specifically to have you ready for a time trial event in 8-9 weeks. The plan starts out with some basic aerobic base and tempo building. The first 4 weeks will set the foundation for the more advanced 2nd 4-week block. During the first 4 weeks, you will stress your aerobic system progressively each week. The 2nd 4-week block will be more intensive as you work to drive your FTP/Threshold up. You will be required to ride your TT bike 2x per week. This program is perfect for the following athletes: 1) Time Trialist of all levels 2) Cyclist with a 30/40k race in the next 8-9 weeks 3) Multi-sport athletes looking to improve bike threshold The difficulty of this program is moderate and requires you to ride 4x per week with the option for strength. Plan Benefits: 1) Two 4 week training blocks set up to be completed using feel, heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-point review upon request. Send us an email request and we will review your training 4) Endurance Custom Strength training program included 5) Race week prep and tips 6) Discounted additional coaching consults as needed along the way. 7) End of 8-week coaching consult

Sample Day 2
2:04:00
30mi
131.4TSS
Tempo 2-3 x 30 minutes

You have the option of 2-3 sets of solid tempo at 30 minutes intervals.

WU:
- 10 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
2-3 x 30 minutes Zone 3
- 85% of your threshold effort. This should feel like an effort of a 5 out of 10.
- After each 15 minutes follow that with 3-5 minutes of Zone 2 effort. You will alternate back and forth for 3 rounds or 60 minutes

CD:
- Final 5/10 minutes in small ring recover to Zone 1.

Sample Day 3
0:30:00
30TSS
Strength (1) Foundation

Spend about 20-30 minutes working on this movement. Great prep for future strength training

https://www.youtube.com/watch?v=vOgxWp0WyiI

Sample Day 4
1:40:00
30mi
110.6TSS
Tempo 2-3 x 20 minutes (TT Bike)

WU:
- 10/15 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
2-3 x 20 minutes HARD Tempo (Sweet Spot)
- 90% of your threshold effort. This should feel like an effort of a 7/8 out of 10.
- After each 20 minutes follow that with 5-8 minutes of Zone 2 effort.


CD:
- Final 10 minutes in small ring recover to Zone 1.

Sample Day 6
1:55:00
127.8TSS
Tempo/SST

Today is a grinder WKO you will need to push yourself outside some comfort zones. Get ready to suffer but you will get results!

WU:
- 10/15 minutes
- Nice progressive warm up allow HR to rise slowly. Perform 3 x 1 min high cadence effort

MS1:
- 60/75 minutes of tempo unbroken
- Hold PWR at 85% of threshold plus or minus 5 watts of target.
- Short 3-5 minute recovery

MS2:
- 25/30 minutes of hard tempo
- Hold PWR 90% of threshold plus or minus 5 watts of target
- Drill this!

CD:
- 10 minutes easy spin recovery in small ring

Sample Day 7
2:30:00
40mi
Endurance Builder Miles

Good solid solo or group ride effort to finish off a hard week.

WU:
- 10/15 minutes Zone 1-2 progression of HR as you warm up

MS:
Focus is to knock out a nice steady Zone 2/3 40 miles ride. Keep this to strict endurance pace
** Fueling during this WKO should be half your calories burn rate. So, if you are burning 400-500 calorie per hour take in 200-250 calorie per hour.

** You should start your cool down once you have 1 mile left in your ride.

CD:
- Final mile spin in small ring recovery to Zone 1

Sample Day 9
1:30:00
25mi
102.9TSS
Sweet Spot 2 x 30 minutes

Solid hour of sweet spot broken into 2 sets

WU:
- 5 minutes easy spin loosen up legs in small ring
- 10 minutes in big ring with 3 minutes at effort of a 7 out of 10. You want to really push it for 3 minutes to open up the legs. You can place this in the middle of your 10 minutes.

MS:
2 x 30/35 minutes of sweet spot
- Effort of a 6 out of 10
- 90-93% of your threshold effort
**** Plus/minus 5 watts of target******
- Typically this is 3-5 beats higher on HR them the tempo from last week OR 1 mph faster ave OR 20 watts more.
- After each 13 minutes ride for 5 minutes in Zone 1 recovery before you next sweet spot interval.

CD:
- Save the final 10 minutes for an easy cool down recovery

Sample Day 10
0:30:00
30TSS
Strength (1) Foundation

Spend about 20-30 minutes working on this movement. Great prep for future strength training

https://www.youtube.com/watch?v=vOgxWp0WyiI

Roy Foley
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.