2 Sessions/Wk – Sprint Bike Plan for Athletes with a 10 mile TT of 30 minutes or more (Competition)

Author

Tri Training Harder

All plans by this Coach

Length

4 Weeks

Typical Week

2 Bike

Longest Workout

1:00 hrs bike

Plan Specs

triathlon sprint

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

10 mile Time Trial = 30 minutes or more.
Number of bike sessions per week available = 2.

This is a Sprint Triathlon bike training plan for the Competition phase, lasting 4 weeks. This plan is designed for athletes with a 10 mile Time Trial result of 30 minutes or more who are able to train in this discipline 2 times per week. Duration of the sessions are no more than 1 hours and the maximum volume per week is 2 hours. If you are currently unable to train for 1 hours at a time, then we strongly recommend completing one of our pre season plans.

This plan starts at any time you choose.

For more information on which is the right plan for you, visit www.tritrainingharder.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:37

Tri Training Harder

Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

Back to Plan Details

Sample Day 1

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 5

1:00:00
110TSS
BIKE – INTERVALS (COMPETITION)

The purpose of this session is to develop race pace specificity in preparation for your race. Hold your pace or effort going up and down hills. Aim to hold race cadence throughout the main set. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
---------------
Power Zones:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;
----------------Race Paces:
---
Super Sprint – 107–110% FTP, 106–110% LTHR, 6 RPE;
Sprint – 103–107% FTP, 102–106% LTHR, 5 RPE;Olympic – 95–100% FTP, 97–101% LTHR, 4.5 RPE;Half Ironman – 83–87% FTP, 89–91% LTHR, 3.5 RPE;Ironman – 70–76% FTP, 78–84% LTHR, 2.5–3 RPE;Double Ironman – 55–67% FTP, 68–75% LTHR, 2–2.5;
----------------
Warm Up:
5 minutes of easy riding (L1-L2).
1 min as 10 seconds standing, 10 seconds seated at your own pace
1 min at L3
1 min at L4
1 min at L5
1 min at L2
---------------
Main Set:
2x
20 mins at race effort with a 5 minute recovery (L1) between each effort.
---------------
Cool Down:
5 minutes at L1

Sample Day 8

1:00:00
80TSS
THRESHOLD RIDE (1 HOUR)

The purpose of this session is to work at your lactate threshold. For Long-Course athletes, it should be a bit harder than race pace, and for Short-Course athletes, it will be the same or just a bit easier.
Level 4 – Lactate Threshold, 90–105% FTP, 95–105% Threshold HR, 4–5 RPE,
---------------
Warm Up:
Gentle spinning for the first 5 minutes as you get moving and then do a few out the saddle efforts (20 seconds).
---------------
Main Set:
For the rest of the time, work at your lactate threshold. Aim to hold the same effort going up and down hills. Don't let off the power. Try and spend the time in aerobars, getting used to your position. Keep your cadence at 90-100rpm.
---------------
Cool Down:
Stretching, ice and compression.

Sample Day 12

1:00:00
112TSS
BIKE – INTERVALS (COMPETITION)

The purpose of this session is to develop race pace specificity in preparation for your race. Hold your pace or effort going up and down hills. Aim to hold race cadence throughout the main set. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
---------------
Power Zones:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;
----------------Race Paces:
---
Super Sprint – 107–110% FTP, 106–110% LTHR, 6 RPE;
Sprint – 103–107% FTP, 102–106% LTHR, 5 RPE;Olympic – 95–100% FTP, 97–101% LTHR, 4.5 RPE;Half Ironman – 83–87% FTP, 89–91% LTHR, 3.5 RPE;Ironman – 70–76% FTP, 78–84% LTHR, 2.5–3 RPE;Double Ironman – 55–67% FTP, 68–75% LTHR, 2–2.5;
----------------
Warm Up:
5 minutes of easy riding (L1-L2).
1 min as 10 seconds standing, 10 seconds seated at your own pace
1 min at L3
1 min at L4
1 min at L5
1 min at L2
---------------
Main Set:
45 mins at race effort
---------------
Cool Down:
5 minutes at L1

Sample Day 15

0:45:00
38TSS
ENDURANCE RIDE (0.75 HOURS)

The purpose of this session is to develop aerobic endurance and pedalling efficiency. The aim of this session is to ride at a comfortable pace.
The effort should be: Level 2 – Endurance, 56–75%FTP, 69–83% Threshold HR, 2–3 RPE
---------------
Warm up:
Spin easy for the first few minutes of your ride as you warm up. Do some out of saddle efforts (10-20 seconds) to get warmed up and then settle into the main set.
---------------
Main Set:
Hold Endurance level 2 for the rest of the duration of the session maintaining a comfortable balance between spinning and pressing the pedals. Cadence 80 - 100rpm.
---------------
Cool Down:
Stretch, compression and ice. If you feel up for it, a gentle jog for a few minutes before stretching will be ideal.

Sample Day 19

0:30:00
80TSS
BIKE – INTERVALS (COMPETITION)

The purpose of this session is to develop race pace specificity in preparation for your race. Hold your pace or effort going up and down hills. Aim to hold race cadence throughout the main set. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
---------------
Power Zones:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;
----------------Race Paces:
---
Super Sprint – 107–110% FTP, 106–110% LTHR, 6 RPE;
Sprint – 103–107% FTP, 102–106% LTHR, 5 RPE;
Olympic – 95–100% FTP, 97–101% LTHR, 4.5 RPE;
Half Ironman – 83–87% FTP, 89–91% LTHR, 3.5 RPE;
Ironman – 70–76% FTP, 78–84% LTHR, 2.5–3 RPE;
Double Ironman – 55–67% FTP, 68–75% LTHR, 2–2.5;
----------------
Warm Up:
5 minutes of easy riding (L1-L2).
1 min as 10 seconds standing, 10 seconds seated at your own pace
1 min at L3
1 min at L4
1 min at L5
1 min at L2
---------------
Main Set:
15 mins at race effort
---------------
Cool Down:
5 minutes at L1

Sample Day 22

0:45:00
38TSS
ENDURANCE RIDE (0.75 HOURS)

The purpose of this session is to develop aerobic endurance and pedalling efficiency. The aim of this session is to ride at a comfortable pace.
The effort should be: Level 2 – Endurance, 56–75%FTP, 69–83% Threshold HR, 2–3 RPE
---------------
Warm up:
Spin easy for the first few minutes of your ride as you warm up. Do some out of saddle efforts (10-20 seconds) to get warmed up and then settle into the main set.
---------------
Main Set:
Hold Endurance level 2 for the rest of the duration of the session maintaining a comfortable balance between spinning and pressing the pedals. Cadence 80 - 100rpm.
---------------
Cool Down:
Stretch, compression and ice. If you feel up for it, a gentle jog for a few minutes before stretching will be ideal.

2 Sessions/Wk – Sprint Bike Plan for Athletes with a 10 mile TT of 30 minutes or more (Competition)

$9.60 - Buy Now