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Time Trial Plan (4 week) - 10 hours per week

Author

Dion Guy

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling intermediate advanced power based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

So you've done the base miles and your time trial event is fast approaching. Use this 4 week plan to focus on the right metabolic pathways before the big day.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:27 hrs 6:00 hrs
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Workouts Per Week Weekly Average Longest Workout
10:27 hrs 6:00 hrs
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Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.

Sample Day 1

1:09:00
68.7TSS
3x10 min threshold intervals

3x10 min threshold intervals

Sample Day 2

1:30:00
45.4TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence

Sample Day 3

1:10:30
82.4TSS
2 x 20 min at 90% FTP - FASTED

2 x 20 min at 90% with 5 min recovery TR: Eichorn

Sample Day 4

1:30:00
45.4TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence

Sample Day 5

4:00:00
62.14mi
200TSS
4 hour LSD with NM bursts

4 hours LSD - steady NOT slow with 6 - 8 x 10 sec sprints (aim for MAX power) with full recovery between sprints

Sample Day 6

2:00:00
60TSS
Coffee/Group Ride

Easy L1/L2

Sample Day 8

1:00:00
69.1TSS
3x8 min threshold

3x8 min
first 2 mins at 110 percent
next 6 mins at 95 percent

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