4 Sessions/Wk – Middle Distance Bike Plan for Athletes with a 10 mile TT of 24-26 mins (Base)

Average Weekly Training Hours 06:40
Training Load By Week
Average Weekly Training Hours 06:40
Training Load By Week

10 mile Time Trial = 26 mins or more. Number of bike sessions per week available = 4. This is a Middle Distance Triathlon bike training plan for the Base phase, lasting 8 weeks. This plan is designed for athletes with a 10 mile Time Trial result of 26 mins or more who are able to train in this discipline 4 times per week. Duration of the sessions are no more than 3 hours and the maximum volume per week is 12 hours. If you are currently unable to train for 3 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 4
1:15:00
50TSS
EASY RIDE (1.25 HOURS)

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
1:10:00
100TSS
BASE HILLS

The purpose of this session is to develop muscular strength and muscular endurance. Your intensity 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:
5 minutes easy spinning at L1-2
5 minutes as 20 seconds out the saddle, 40 seconds seated
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2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 minutes at L5
2 Minutes at L1
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Main Set:
Cadence should be at 80-100rpm.
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Hilly Ride 0:40
Find a hilly location aiming to hold L2-L3 throughout. Keep the intensity consistent on the way up and down the hills.
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Cool Down:
5-10 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 7
1:30:00
75TSS
ENDURANCE RIDE (1.5 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 9
1:20:00
50TSS
BIKE – BASE INTERVALS

The purpose of this session is to build muscular strength and muscular endurance. Your intensity 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:
5 minutes 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
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Main Set:
Cadence should be at 80-100rpm.
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15 minutes at L2
5 minutes at L4
30 minutes at L3
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Cool Down:
5-10 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 11
1:30:00
60TSS
EASY RIDE (1.5 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
---------------
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.
---------------
Finish with stretching

Sample Day 13
1:20:00
100TSS
BASE HILLS

The purpose of this session is to develop muscular strength and muscular endurance. Your intensity is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
---------------
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:
5 minutes 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
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Main Set:
Cadence should be at 80-100rpm.
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Under-gearing 0:50
Find a hilly location choosing a gear for the hills that allows you to have a higher cadence up the hill than you would normally (110+RPM). Look to have a cadence of 100RPM for the rest of the ride. You may need to choose your hills wisely! Apart from the hills, look to hold your intensity at about L2-L3
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Cool Down:
5-10 min easy spinning at Level 1.
A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.