5 Sessions/Wk – Long Course Bike Plan for Athletes with a 10 mile TT of 26 minutes or more (Build)

Average Weekly Training Hours 11:57
Training Load By Week
Average Weekly Training Hours 11:57
Training Load By Week

10 mile Time Trial = 26 minutes or more. Number of bike sessions per week available = 5. This is a Long Course Triathlon bike training plan for the Build phase, lasting 16 weeks. This plan is designed for athletes with a 10 mile Time Trial result of 26 minutes or more who are able to train in this discipline 5 times per week. Duration of the sessions are no more than 4 hours and the maximum volume per week is 20 hours. If you are currently unable to train for 4 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

Sample Day 2
2:10:00
132TSS
BIKE INTERVAL

The purpose of this session is to develop muscular power and the ability to tolerate lactate over time. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
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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;
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Warm Up:
10 Mins easy spinning at L1-2
5 minutes as 20 seconds out the saddle, 40 seconds seated
2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 minutes at L5
2 Minutes at L1
5 minutes easy spinning as required
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Main Set:
Cadence should be at 80-100rpm.
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4x
5 min at L3,
2 min at L2
3x(1 min at L6, 1 min at L1),
5 min at L4
2 min at L1
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10 minute at L4
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Cool Down:
10 min easy spinning at Level 1.
A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.

Sample Day 3
1:45:00
70TSS
EASY RIDE (1.75 HRS)

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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Aim to hold a cadence of about 90 - 100rpm at all times, do not try and push a hard gear keep the pressure on the pedals light and easy.
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Finish with stretching

Sample Day 5
2:15:00
113TSS
ENDURANCE RIDE (2.25 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
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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.
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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.
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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 6
2:10:00
180TSS
HILL REPS

The purpose of this session is to build muscular strength and endurance while also improving bike handling skills. Use a hill which takes about 3-5 minutes to climb. The hill should be steep enough so you can play with different gears on the way up and not need to get out the saddle to climb but safe enough so you can practice descending without the need to stop for lights or roundabouts (if possible). As with all sessions, be mindful of other traffic, but this session in particular as you become more accustomed to the descent.
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Aim to keep your cadence at 80-100rpm on normal ascents. On any over geared ones, aim to keep your cadence between 60-80rpm. Try and remain seated throughout the whole climb unless specified. Keep your power on the way up the hills at:
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
For other sections, stay in levels:
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;
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Warm Up:
15 mins at L1-L3. Ride out to the hill slowly building the effort every 5 minutes.
2 mins at L2
2 mins at L3
2 mins at L4
2 mins at L5
7 mins at L1 as required
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Main Set:
4x Hill Reps – Work at L5 on the way up the climb and build the confidence on the descent.
Start your next rep 5 minutes after reaching the top of the climb.-
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Over-gear the even climbs by two to three gears
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20 mins at L2
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Cool Down:
30 mins easy riding at L1-2 home. Then stretch, ice and use compression as required.

Sample Day 7
2:15:00
113TSS
ENDURANCE RIDE (2.25 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
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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.
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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 9
2:20:00
134TSS
BIKE INTERVAL

The purpose of this session is to develop muscular power and the ability to tolerate lactate over time. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
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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;
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Warm Up:
10 Mins easy spinning at L1-2
5 minutes as 20 seconds out the saddle, 40 seconds seated
2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 minutes at L5
2 Minutes at L1
5 minutes easy spinning as required
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Main Set:
Cadence should be at 80-100rpm.
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2x
15 min at L4
5x(1 min at L6, 1min at L1)
15min at L4
10 Min at L1
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Cool Down:
10 min easy spinning at Level 1.
A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.

Sample Day 10
0:45:00
60TSS
THRESHOLD RIDE (0.75 HOURS)

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,
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Warm Up:
Gentle spinning for the first 5 minutes as you get moving and then do a few out the saddle efforts (20 seconds).
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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.
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Cool Down:
Stretching, ice and compression.