Please Help designing a training regime for 75km time trial

soloproject

Today is Tuesday, March 24
In 10.5 weeks I will be riding a 75km "time trial" for the Heart and Stroke Foundation charity ride.
The previous two years my time has been 2hours 23minutes.
This year I want to go out and break 2hours 20minutes or better.

Can anyone out there help me create a training program? I've done some initial reading and understand the importance of aerobic/anaerobic/lactic acid systems and how this fits into varying the types of training. But I haven't found any real programs online to work towards.

Here's my info:
Male 33 years old
Maximum Heart Rate 187
Resting Heart Rate 74

Consider myself to be in intermediate physical condition.


Any help or direction to help would be greatly appreciated.
I'm looking for real numbers.

Thanks for reading.

Bhima

Can't answer your question, but i'd be interested in knowing what a good training routine for time trials would be too. I'm struggling to keep my training consistent.

I've learned recently that having too little rest inbetween serious lactic-acid-filled sessions can not give your body enough time to adapt - making the training pointless. At the moment, i've been experimenting by steadily increasing the amount of time inbetween sessions and trying to see which feels best for my body.

By definition, the most important part of having a training programme is to keep it structured and consistent - otherwise it's not a training programme - so work out how much rest you need for a particular effort and try to keep that pattern in your routine. At the moment, I seem to go out for 3 days solid and put my legs through hell. This is then followed by 1 day of rest. It seems to work better than my previous ratio of 4 days to 1 day of rest, but i'm still tweaking it.

Alex_Simmons/RST

soloproject wrote:

Can anyone out there help me create a training program?

Yes, although tailored plans (as are plans of most coaches out there) are not free (if that's what you were after, something free that is).

If you are not in a position to do the research on how to put together a (good) training plan, then I would suggest looking into the plans offered by coaches, like Ruth who posts here regularly, or us at RST or maybe the folks at Training Peaks.

A good plan, if followed will see good improvements in performance.

Have a look here for more information on on our plans:
http://rst-training.blogspot.com/2009/0 ... plans.html

Apologies to forum for the blatent marketing plug. I just see these sorts of requests a lot, so have developed a new product to suit.