10 MILE TT TRAINING PLAN
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1 0 MILE TT TRAINING PLAN WITH JOANNA ROWSELL SHAND & EDDIE FLETCHER WATTBIKE.COM
2 INTRODUCTION I have written this plan with Wattbike Sport Scientist Eddie Fletcher to help cyclists improve their fitness with the aim of going faster against the clock. Included within this plan are some sessions I regularly use myself, some of which helped me on the way to my British National Time Trial Championship win in 0. The plan is particularly suited to those who have limited time to train and by training with power and heart rate on a Wattbike you can be sure that you ll be training at just the right intensity for maximum performance gains. Good luck and enjoy. JOANNA ROWSELL SHAND OLYMPIC, WORLD, EUROPEAN, COMMONWEALTH CHAMPION. 0 MILE TT TRAINING PLAN Welcome to the Wattbike 0 mile TT training plan. The benefit of using the Wattbike to compliment your outdoor rides is immense. From a simple Wattbike test, you can determine your power and heart rate training zones and then train with structure and precision. Training will be at the correct power, heart rate, resistance (gear) and cadence needed to get the training stimulus and progressive improvement needed to optimise your 0 mile TT performance. Don t forget that each training workout consists of a warm up, an amount of specific work and a cool down. Try not to neglect any of these elements. Warm up will prepare the body to perform and cool down returns the body to normal quickly. This aids overall recovery and ensures the body is ready for the next workout. I wish you every success, more power and speed to you! EDDIE FLETCHER WATTBIKE SPORT SCIENTIST
3 WHO IS THIS PLAN FOR? Experienced cyclists training regularly for at least months Specific 0 mile time triallists Triathletes (sprint triathlon preparation) Cyclists wanting to increase threshold/sustained power HOW TO ESTABLISH YOUR INDIVIDUAL TRAINING ZONES To use this plan establish your training zones using one of the Wattbike specific tests to establish individual training zones: aerobic Submaximal ramp Maximal ramp 0 Threshold As you improve you may need to reset your training zones. THE PLAN The plan assumes a good level of base fitness. It s a week plan, weeks -8 are in two 4 weeks blocks comprising a light, medium, hard and light week. Duration and intensity builds over each phase. Weeks 9- include a taper leading to your first 0 mile time trial. Each phase is a mix of base endurance building with long rides in zones - and specific Wattbike interval workouts building through zones - as the weeks progress. Try not to miss any workouts but do be aware of fatigue building up, if feeling tired, rest. Rest is good and will help recovery. 0 MILE TT TRAINING PLAN Similarly, if ill stop training immediately and do not recommence the plan until fully recovered, start with a light week or reduced number of workouts. Good luck!
4 WEEK MILE TT TRAINING PLAN WEEK WEEK -. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).-.7 hrs on flat road easy, then -. hrs at low Z, easy -. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x 0 at 9 rpm mid Z-Z4 easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then 0 x on/ off at mid Z4-Z at 00 rpm, active recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone.-.7 hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).7- hrs on flat road easy, then.-. hrs at low Z, easy.-.7 hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x at 9 rpm mid Z-Z4 easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then 7 x on/ off at mid Z4-Z at 00 rpm, active recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone
5 WEEK MILE TT TRAINING PLAN WEEK WEEK 4.- hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) -. hrs on flat road easy, then.-.7 hrs at low Z, easy.- hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then 4 x 0 at 9 rpm mid Z-Z4 easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then x 4 on/. off at mid Z4-Z 4 at 00 rpm,. active recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone -. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).-.7 hrs on flat road easy, then -. hrs at low Z, easy -. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x 0 at 9 rpm mid Z-Z4 easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then 0 x on/ off at mid Z4-Z at 00 rpm, active recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone
6 WEEK MILE TT TRAINING PLAN WEEK WEEK.-.7 hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).7- hrs on flat road easy then.-. hrs at low Z, easy.-.7 hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x at 9-00 rpm at Z4 (bottom of Z4) easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then 7 x on/ off at Z (bottom of Z) at 0 rpm active recovery at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone.- hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) -. hrs on flat road easy then.-.7 hr at low Z, easy.- hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then 4 x 0 at 9-00 rpm at Z4 (bottom of Z4) easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then x 4 on/. off 0 rpm at Z (bottom of Z) 4 at 0 rpm. active recovery at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone
7 WEEK MILE TT TRAINING PLAN WEEK 7 WEEK hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).-. hrs on flat road easy then.7- hrs at low Z, easy.7-. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x 0 at 9-00 rpm top Z-Z4 easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then x on/ off at Z (bottom of Z) at 0 rpm, active recovery at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone.-.7 hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).7- hrs on flat road easy then.-. hrs at low Z, easy.-.7 hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x at 9-00 rpm at Z4 (bottom of Z4) easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then 7 x on/ off at Z (bottom of Z) at 0 rpm active recovery at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone
8 WEEK MILE TT TRAINING PLAN WEEK 9 WEEK 0.- hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) -. hrs on flat road easy then.-.7 hrs at low Z, easy.- hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x 0 at 9-00 rpm Z4 (bottom of Z4) easy pedalling in between intervals at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up x on/ off at top Z, at 0-0 rpm active recovery at 90 rpm (lower resistance to recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone.7-. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z).-. hrs on flat road easy then.7- hrs at low Z, easy.7-. hrs road ride mixed terrain mainly Z-Z (occasional drift into Z) 0 warm up, then x 0 at 9-00 rpm top Z4 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up, then x on/ off at top Z at 0-0 rpm, active recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone
9 WEEK - WEEK Rest day 4 WEEK hrs road ride mixed terrain mainly Z-Z easy. hrs on flat road easy then hrs at low Z, easy hrs road ride mixed terrain mainly Z-Z easy 0 warm up, then 7 x on/ off at top Z at 0-0 rpm, active recovery zone) 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up then at Z 90 rpm with sprints every minute (minutes -4 at very high cadence rpm 0 +) Rest day 7 Race hr road ride mixed terrain mainly Z-Z easy hr road ride mixed terrain mainly Z-Z EASY 0 warm up, then x on/ off at top Z at 0 rpm, active recovery at 90 rpm (lower resistance to recovery zone 0 - easy pedalling cool down 8-90 rpm at recovery zone 0 warm up then at Z 90 rpm with sprints every minute (minutes -4 at very high cadence rpm 0 +) 0 MILE TT TRAINING PLAN
10 WB7_0009
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