Time trial training plan

graememacd

Can anyone point me in the direction of a good 'free' 10 mile TT training plan for use with heart rates??
Decided I should put a bit of structure into my training as I have done pretty much nothing so far this year and the first club TT is only 7 weeks away

danowat

For just 10's?, depends on what time you have availableand your current level of base, I'd say one VO2MAX session (5 x 5), one LT session (2 x 20), one or two tempo rides (2hrs) a week would suffice as a minimum.

graememacd

Base wise, i'm not that fit at the moment as i've spent the last couple of months not doing much cycling! But i reckon it will only take me a couple of weeks to get back into it. I will be looking at about 5/6 hours a week minimum which will include a 3 hour club run and the rest i can tailor to what ever training i need to do

danlikesbikes

You could always try something like - http://www.turbotraining.co.uk/indoorCy ... nav=search

Which people upload their workouts for everyone else to see, use, steal & modify. Good thing is quite a few have HR based info.

You would then just need to pull out the ones that are relevant to your TT's such as hill work and the general ones around power, endurance, sprint & intervals etc.

danlikesbikes

Fotgot to add that whilst they are designed for turbos I use some of these on the road as part of my training.

Team4Luke

graememacd wrote:

Base wise, i'm not that fit at the moment as i've spent the last couple of months not doing much cycling! But i reckon it will only take me a couple of weeks to get back into it. I will be looking at about 5/6 hours a week minimum which will include a 3 hour club run and the rest i can tailor to what ever training i need to do

If that is absolutely all your interested in, then I would simply divide the time you can currently do a ten in by 5, so if you can do a 25min ten, then I would sugest you train at intensities you can "maintain" for, 5mins, 10mins, 15mins, 20mins and 25mins PLUS a further 5mins so a 30min session to just train slightly over your race time. Keep it simple.
As for the club run, unless you incoporate this just as recovery after your "training" and or it's just for social purposes, then don't consider a club run as training.

graememacd

Thanks for the reply's all, some useful info there

LegendLust

graememacd wrote:

Thanks for the reply's all, some useful info there

My first year back racing I used this http://www.timetrialtraining.co.uk/ and it went well.

andrewjenkins1973

LegendLust wrote:

graememacd wrote:

Thanks for the reply's all, some useful info there

My first year back racing I used this http://www.timetrialtraining.co.uk/ and it went well.

May I ask what sort of results/improvement you got from following this training plan?
I have signed up and so far completed the 1st month, as normally all i do is ride 2-3 club rides a week, which i don't think are specific enough for TT, the plan seems good just a little restrictive in that all my rides are solo now which is taking some getting use to.