Guide on How to Improve Your Time Trialling

Time Trialling

1. Introduction to Time Trialling
2. Time Trial Training
2.1 Muscular Endurance
2.2 Functional Threshold Power
2.3 VO2 Max
2.4 Motor Pacing
2.5 Recovery
3. Position
4. Warm-up
5. 8-Weeks Time Trial Training Plan

1. Introduction to Time Trialling

Time trials are efforts from a few minutes up to around 1h starting from track events like 500m time trial ending up on 40k road time trial, we could find longer time trials but they are very unusual. All of those events have one common thing, an effort is as hard as possible and you trying to ride as steady as possible, so it is a maximum effort you can handle for a specific period of time. The goal is to have the highest possible average power during those efforts, which is getting to your FTP. Good time trialist should have high FTP, be able to quickly reduce his lactate level and be able to handle the pain with no resting.

2. Time Trial Training

2.1 Muscular Endurance

Is important at every type of cycling and can be very useful for time trialling, it gives you the ability to ride with low cadence at high power output. A good workout is 4 x 5 min cadence ~ 60, with watts around 85-100% of your FTP. Starting doing those intervals start with 4 x 5 min at 85% of your FTP and steadily increases duration and intensity with time (every 1-2 weeks).

2.2 Functional Threshold Power

Like we mentioned before all is getting to your FTP (Functional Threshold Power) it describes your potential as a cyclist and gives you the ability to ride faster. Very good intensity to increase your FTP is around 93 % of your Functional Threshold Power. This “place” is called the Sweet Spot. Typically workout would be 2 x 20 min effort at 93% of your FTP with warm up and cool down. The same rule applies here, with time increase duration of intervals base on your goal event and intensity up to 100% of Functional Threshold Power.

2.3 VO2 Max

is a zone between 100% – 120% of your FTP, that is where you can just spend around up to 8 minutes. That is where your body learns how to deal reduce your lactate level. Good starting workout is to do 4 x 3 min at 120% of your FTP.

2.4 Motor Pacing

Is a very advanced technique for advanced cyclists, but can be very effective with keeping high speed and getting used to very intensive and fast workouts. We wouldn’t recommend as long as you have a trusted person driving and clear road, it can be done on Velodrome.

2.5 Recovery

And never forget about recovery! Between intervals, so you can do the next one in 100%, recovery weeks and between every single day, read more about recovery here.

3. Position

At time trial bike is way different then on road bike, it is a very aerodynamic position but not so comfortable as other types of bikes. Try to do 1-2 workouts a week on your time trial bike or in “time trial position” on your road bike Intervals as well as recovery rides can be done at this position which will help your body to get used to it.

4. Warm-up

Below you can find ready to download workout with an example of warm-up before your time trial event. Try to finish your warm-up as close as possible to your start.

• 5 min – 50% of FTP
• 5 min – 60% of FTP
• 2 min – 75% of FTP
• 1 min – 80% of FTP
• 1 min – 85% of FTP
• 2 min – easy
• 1.5 min – 75% of FTP
• 1 min – easy
• 1.5 min – 80% of FTP
• 1 min – easy
• 1.5 min – 85% of FTP
• 1 min – easy
• 1.5 min – 90% of FTP
• 1 min – easy
• 1.5 min – 100% of FTP
• 1 min – easy
• 1.5 min – 105% of FTP
• 5 min – easy

5. 8-Weeks Time Trial Training Plan

This training plan is created specifically to prepare for 1 hour time trial . A training plan can be used as preparation for the racing. It will improve your endurance, ability to ride steady pace and hold it for 60 minutes.

Race Ready Time Trial Training Plan is built with 4 weeks blocks, 3 weeks training load and 1-week recovery. It includes workouts in all zones up to 3 hours in duration.

Get access to all our training plans crafted for specific events.

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