5 Sessions/Wk – Middle Distance Bike Plan for Athletes with a 10 mile TT of 23-24 mins (Comp)

Average Weekly Training Hours 09:51
Training Load By Week
Average Weekly Training Hours 09:51
Training Load By Week

10 mile Time Trial = 23-24 mins. Number of bike sessions per week available = 4. This is a Middle Distance 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 23-24 mins who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 4 hours and the maximum volume per week is 12 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
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 3
3:00:00
150TSS
ENDURANCE RIDE (3 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 4
1:15:00
100TSS
THRESHOLD RIDE (1.25 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.

Sample Day 5
3:00:00
120TSS
EASY RIDE (3 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 6
4:00:00
200TSS
ENDURANCE RIDE (4 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.
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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
2:15:00
164TSS
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:
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Power Zones:
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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;
----------------Race Paces:
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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;
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Warm Up:
10 minutes of easy riding (L1-L2).
2 min as 10 seconds standing, 10 seconds seated at your own pace
2 min at L3
2 min at L4
2 min at L5
2 min at L2
5 mins at L3
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Main Set:
2x
40 mins at race effort with a 20 minute recovery (L1) between each effort.
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Cool Down:
10 minutes at L1

Sample Day 10
3:00:00
150TSS
ENDURANCE RIDE (3 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.