Spinervals 6-Week Time Trial Plan for Cyclist (40K Intermediate Level)
& DVD Bundle
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List Price $245.00
Our Price $161.00
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FREE Training DVD
 (Triathlon Nuggets of Wisdom Vol. 1 -
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Thank you for your interest in using this and other training plans available on our website. These plans, created by Coach Troy Jacobson, have demonstrated their effectiveness over many years for athletes of all levels. Plans are delivered through the Training Peaks Coaching website platform, allowing the athlete to log and track training progress, further enhancing their ability to reach their goals. Please review the description below for more information and to get started.
PURPOSE OF THIS PLAN:
This 6-week time trial training program is designed for the intermediate level cyclist with at least 3 years of annual training and racing experience who desires to improve his or her 40KTT result and/or improve their sustainable power output at lactate threshold power/heart rate. It leverages the Spinervals Cycling Video series combined with road riding/training recommendations. Athletes may choose to substitute road rides for a specificed video and vice versa, but use of the DVDs are encouraged for best results.
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE (perceived effort) to monitor their daily training intensities.
In general, the intensities for this plan are as follows:
- Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
- Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
- Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR.
- Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR.
- Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR.
Videos included for use with this program are:
You can view details about these titles online from our website by clicking on their links above.
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com.
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
- Coach Troy
www.coachtroy.com
Register and get started with 5-Easy Steps!
- Purchase this plan.
- Once purchased, you'll be contacted by our office via e-mail within 2 business days to register for a Training Peaks account.
- Take a moment to register for your account.
- Once you're registered, your plan will be loaded to your schedule.
- Start your program, get results and achieve your goals!
If you have any questions please contact us at info@coachtroy.com or toll free, 1-888-288-0503.
What do you get with this training plan?
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
- Daily e-mails with your next workout keep you on track
- Create your own routes or search our library of routes for tracking your workouts
- Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
- Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
- Track your fitness and gain confidence
- Complete nutrition tracking to monitor your diet
- Get support and answers on the Message Boards
Sample workouts:
Rest Day
Massage or an active recovery spin or other light non-impact activity of up to 30 minutes. Otherwise, try to stay off your feet and relax. Reduce calorie intake according to your activity level today.
Spinervals 16.0
Planned Time: 1:20:00
Aero Base workout. Do the video or 1.5 - 1:45 hrs on the roads in zone 2 / 80-90rpms.
Spinervals 27.0
Planned Time: 1:00:00
Threshold Test Workout. Do the video or a field test on a stretch of unimpeded road. Include a 20 minute 'all out' TT at your best sustainable effort on a flat or rolling stretch of road. Wear your HR monitor and/or use a power meter. Record your avg. output for the 20 minutes, then subtract 5% for an approximation of your FTP (functional threshold power), or the amount of output sustainable for about 1 hour.
Rest Day
Massage or an active recovery spin or other light non-impact activity of up to 30 minutes. Otherwise, try to stay off your feet and relax. Reduce calorie intake according to your activity level today.
Spinervals 17.0
Planned Time: 1:20:00
Aero base builder workout video or ride 1.5 - 1:45 hr on the roads, 80-90 rpms, Zone 2.
Spinervals 30.0
Planned Time: 2:30:00
Endurance Booster! - an aerobic endurance workout video. The alternative workout is to ride 2.5 - 3 hrs on the road, zones 2-3 with 80-90rpm effort. Finish tired and pleased with your hard work, but do NOT overdo it and 'waste' yourself.
Spinervals 28.0
Planned Time: 1:00:00
Aero Base Builder VI, or do 1:15 - 1:30 hr on the road, zone 2, 80-90 rpms.
Rest Day
Massage or an active recovery spin or other light non-impact activity of up to 30 minutes. Otherwise, try to stay off your feet and relax. Reduce calorie intake according to your activity level today.
Spinervals 17.0
Planned Time: 1:20:00
Aero base builder workout video or ride 1.5 - 1:45 hr on the roads, 80-90 rpms, Zone 2. | 
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