3 Sessions/Wk - Pre Season Bike Plan

Average Weekly Training Hours 03:48
Training Load By Week
Average Weekly Training Hours 03:48
Training Load By Week

Number of bike sessions per week available = 3. This is a Pre Season Triathlon bike training plan lasting 8 weeks. This plan is designed for any athlete who is looking to get back into training after a well earned off season, who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 3 hours and the maximum volume per week is 5 hours. Please remember that this is a pre season plan and the aim is to lay the foundations to build towards race day. This plan starts at any time you choose. For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 3
1:00:00
LACTATE TESTING ON THE BIKE

The purpose of this session is to have an understanding of what effort your lactate threshold is. This will help you train at the correct intensity on the bike. To gather your results, go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/bike-testing-calculating-your.html --------------- Warm up: Easy spinning for 5 minutes 5x20 seconds max effort, 40 second recovery 3x(25 seconds single leg, 5 seconds change over, 25 seconds other leg, 5 seconds change over) 2 minute recovery/preparation --------------- Main Set: 5 minute Time Trial 10 minute easy spinning 20 minute Time Trial – This can aslo be done as a 10 Mile TT to see where you stand for the next phase of training. Record your heart rate. Your lactate threshold is 95% of your average heart rate for the last 20 minutes. (Average power (Minus 5%) for the last 20 minutes is also your functional Threshold Power). Use the link above to work out what your training and racing zones are. --------------- Cool Down: 15 minutes easy spinning. Stretching, compression and ice.

Sample Day 6
1:00:00
BIKE SKILLS

Being more confident in the handling of your bike can make a tremendous difference to the comfort, confidence and speed of any cyclist. If you can go around every corner on a course 1mph quicker or simply be more relaxed and stable on your bicycle you will see a significant improvement in your performance.

Out on a very quiet road or car park. Try to practice the following whilst riding easily around a small circuit reasonably close to home.

Single handed riding, different handlebar positions. (Progress to no hands)
Riding in a straight line really slowly!!! Add leaning to this.
Slalom Ride - weaving.
Riding and braking for a line in the road or the sign. Do this before progressing to skidding on grass.
General Cornering Practice. Remember you are trying to straighten corners as much as you safely can on the roads by going wide in - clip the apex and then wide out.
Plus anything else you can think of.

Sample Day 7
1:00:00
GROUP RIDE

Group Ride. Stick with the pack. If you feel strong, go to the front, if not, stay settled in the back and find your legs. Record what you do and make a comment on how the ride went: was it fast paced, was it varied, was it easy etc?

Sample Day 10
1:00:00
40TSS
EASY TURBO DRILLS

The purpose of this session is to loosen off the legs after a hard session, to promote good pedal cadence and to have some aerobic endurance.

Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE
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Warm Up
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10min very easy spin (2min in each of first 5 gears)
10x 1min with first 20sec standing
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MAIN SET
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3x 10min Drills hold each for first 40sec of each minute, 20second is a bit of transition time between drills.
Stand
Tops
Left Leg Only
Drops
Right Leg Only
Hoods
Low Cadence (70-80rpm)
High Cadence (110rpm +)
No Hands
Pedal Backwards
All to be done at an easy pace this is a technical session designed to challenge your nervous system a little and to help some recovery time on the turbo pass with ease.
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Cool Down
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10min reversing the cool down 2min in each of the easiest 5 gears.
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Finish with stretching

Sample Day 13
1:00:00
BIKE SKILLS

Being more confident in the handling of your bike can make a tremendous difference to the comfort, confidence and speed of any cyclist. If you can go around every corner on a course 1mph quicker or simply be more relaxed and stable on your bicycle you will see a significant improvement in your performance.

Out on a very quiet road or car park. Try to practice the following whilst riding easily around a small circuit reasonably close to home.

Single handed riding, different handlebar positions. (Progress to no hands)
Riding in a straight line really slowly!!! Add leaning to this.
Slalom Ride - weaving.
Riding and braking for a line in the road or the sign. Do this before progressing to skidding on grass.
General Cornering Practice. Remember you are trying to straighten corners as much as you safely can on the roads by going wide in - clip the apex and then wide out.
Plus anything else you can think of.

Sample Day 14
1:30:00
GROUP RIDE

Group Ride. Stick with the pack. If you feel strong, go to the front, if not, stay settled in the back and find your legs. Record what you do and make a comment on how the ride went: was it fast paced, was it varied, was it easy etc?

Sample Day 17
1:00:00
TURBO OVERGEAR

The purpose of this session is to substitute a ride on the road due to poor weather or is a turbo that can b used in the base phase. It is an opportunity to work on technique as well. For the duration of the session, ensure that you remain below your lactate threshold.

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Warm Up:
5 Minutes easy spinning,
5 minutes as 30 seconds high cadence, 30 seconds recovery.
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MAIN SET:
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5minutes as

90sec Left Leg Focus

90sec Right Leg Focus

2min focus on a smooth transition between each leg applying pressure down on the pedals. So as the left leg eases off pressure as it approaches 6 O'Clock the right leg then eases onto the pressure in a seamless transition.

This should feel the opposite of the stomping, un-smooth nature of the left leg / right leg focus periods.
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4 minutes over gearing - aero bars or drops if using a road bike (keep it smooth) 65 - 70rpm
1 minute high cadence spinning in an easy gear/standing when you need to.

4 minutes over gearing - sat up (keep it smooth) 60 - 65rpm
1 minute high cadence spinning in an easy gear/standing when you need to.

x3

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Cool Down
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5 mins Easy Pedalling
Stretching, compression and ice