10 mile Time Trial Week Blaster

Average Weekly Training Hours 08:05
Training Load By Week
Average Weekly Training Hours 08:05
Training Load By Week

6 week preparation for 10 mile TT

Sample Day 1
1:08:00
80TSS
24 X 1 Zone 5

warm up 10/15 minutes then @ 90/95 cadence 1 minute Zone 5 1 recovery Zone 1, repeat 24 times cool down 10 minutes @ 100 Cadence

Sample Day 2
0:45:00
Active Recovery

Zone 1 Recovery 90/100 cadence Rollers or Turbo

Sample Day 4
1:08:00
80TSS
24 X 1 Zone 5

warm up 10/15 minutes then @ 90/95 cadence 1 minute Zone 5 1 recovery Zone 1, repeat 24 times cool down 10 minutes @ 100 Cadence

Sample Day 5
1:30:00
Long TT Interval Z 4

On TT Bike Flat course 90/100 cadence Warm up 30 minutes then ride I gear to big for 30 minutes Zone 4 then Cool Down 30 minutes

Sample Day 6
2:10:00
TEMPO

20 minutes warm up high cadence 100 then ride TT cadence 20 minutes Zone 3 back off to Zone 2 for 10 minutes then repeat three times cool down

Sample Day 7
0:45:00
Flexability

Stretching Session focus on the muscle groups that you will be engaging to hold an aero position

Sample Day 8
1:08:00
80TSS
12 X 2 Zone 5

Warm up 10/15 minutes then @ 90/95 cadence 2 minute Zone 5 2  recovery Zone 1, repeat 12 times cool down 10 minutes @ 100 Cadence

William MacDonald
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Ecosse Performance Cycling Coaching

British Cycling Performace Coach Road Time Trial Track
Scotish Cycling Senior Coach , Applied Sports Psychology
Endurance Cycling Coach
United Kingdom Strength & Conditioning Foundation
WK04 Analysis Available