"The 33"-Road Bike Racing - Time Trial workout schedules

Just like the title says. I'm trying to find a two or three-month schedule of specific workouts leading up to a 40k time trial. Just curious to see how others train. I have done numerous searches on the web and have come up with nothing. Training must be top-secret?

Lost of 3x20's at sst/threshold, lost of tempo and lots and lots of recovery. If you're only planning on racing tt's I would focus on long intervals only nothing shorter than 5min.

A blog (kind of) from a decent TTer in San Diego: http://www.nytro.com/index.cfm/nytro-blog/

What I'm looking for is a daily training program over a 12-week period specifically focusing on time trials between 20-40k.
Marathon training schedules like this one, http://www.sport-fitness-advisor.com/marathon-training-plan.html can be found all over the internet, but I can't find anything remotely similar related to cycling.:notamused:

Cyclist's Training Bible (http://www.amazon.com/Cyclists-Training-Bible-Joe-Friel/dp/1934030201/ref=sr_1_3?ie=UTF8&qid=1302864774&sr=8-3) by Joe Friel

Good for more than just TTs but let's you work as per your own body. Most workouts are personal, not secret. What works for one doesn't work for others. It was recommended to me on this forum, and has been a great tool.

Not close to enough information.

Not close to enough information.

1. I am 46-year old male whose main focus is 20-40k time trials.
2. My average pace is around 26mph on a pancake-flat course.
3. My training over the years has largely been by trial and error.
4. I am trying to find an example of someone's DAILY training regimen over the course of a three-month period, with the focus of peaking at the end of the third month.
5. I am not trying to use this as a substitute for my own training program, just interested in seeing someone elses approach to time-trial training. Not looking for advice on my own training.

Enough information, now?

1. I am 46-year old male whose main focus is 20-40k time trials.
2. My average pace is around 26mph on a pancake-flat course.
3. My training over the years has largely been by trial and error.
4. I am trying to find an example of someone's DAILY training regimen over the course of a three-month period, with the focus of peaking at the end of the third month.
5. I am not trying to use this as a substitute for my own training program, just interested in seeing someone elses approach to time-trial training. Not looking for advice on my own training.

Enough information, now?

my "A" race is a 40k TT in about 6weeks. I have been riding my TT bike exclusively for the past 3 weeks. This includes long 3hr+ flat/rolling aero bar rides on weekdays as well as 3x20 hill repeats twice a week (usually not in aero position during climbing) and even some long climbing rides on weekends. Most of my weekends have been filled with various RR's and I have noticed that I even feel stronger when I get back on my road bike after not riding it all week. My plan is to continue riding TT/aero bar position as much as humanly possible before the race.

Let's assume the following information:
1. I've been riding/ racing for 25+ years.
2. Racing time trials for the past 10 years.
3. I have a coach and a daily training plan already.
4. My pace is in the 25-26mph range. (not that that matters)
Now with that information in mind, I would like to see some examples of what other riders daily workouts consist of over a 3-month period.

it sounds like you want us to do the job of your coach...

how's this?
12 weeks:
3 weeks: Call this Base 2. 3 LT workouts per week. 2x20mins, 3x15, 2x30. 1 group ride per week.
Ramp up the power over the time intervals each week
1 week: Rest. Ride but take it easy
3 weeks: Call this Build 1. 2x20, 3x10, 3x15, 1 hard group ride or race per week
1 week: Rest. Ride, but take it easy
3 weeks: Build 2. 4x4, 3x10, 2x20. 1 hard group ride or race
1 week: Peak. do 4x4 or 4x3's once or twice but not much ride otherwise.
Race.

That'll be $50 per month for 3 months: $150 please.

gimme

1. I am 46-year old male whose main focus is 20-40k time trials.
2. My average pace is around 26mph on a pancake-flat course.
3. My training over the years has largely been by trial and error.
4. I am trying to find an example of someone's DAILY training regimen over the course of a three-month period, with the focus of peaking at the end of the third month.
5. I am not trying to use this as a substitute for my own training program, just interested in seeing someone elses approach to time-trial training. Not looking for advice on my own training.

Enough information, now?

Do you have any idea who is willing to help you, if you just would lose the attitude? I'll give you a hint. He's a National TT Champion. He asked you for information. You gave him a hard time. Good luck with that.

...
2. My average pace is around 26mph on a pancake-flat course.
3. My training over the years has largely been by trial and error.
...

Enough information, now?


...

1. I've been riding/ racing for 25+ years.

...

I would ask you post your training plan. Your trial and error sounds pretty effective. I'm nowhere near this.

it sounds like you want us to do the job of your coach...

how's this?
12 weeks:
3 weeks: Call this Base 2. 3 LT workouts per week. 2x20mins, 3x15, 2x30. 1 group ride per week.
Ramp up the power over the time intervals each week
1 week: Rest. Ride but take it easy
3 weeks: Call this Build 1. 2x20, 3x10, 3x15, 1 hard group ride or race per week
1 week: Rest. Ride, but take it easy
3 weeks: Build 2. 4x4, 3x10, 2x20. 1 hard group ride or race
1 week: Peak. do 4x4 or 4x3's once or twice but not much ride otherwise.
Race.

That'll be $50 per month for 3 months: $150 please.

That's more like what I was after. Take a check or paypal? hehehe...

Do you have any idea who is willing to help you, if you just would lose the attitude? I'll give you a hint. He's a National TT Champion. He asked you for information. You gave him a hard time. Good luck with that.

I'm well aware of Racer Ex's prowess on the bike. I felt I was very specific in asking to see a Daily workout schedule over a 3-month period.
I have been looking online for this specific information for quite some time now and continually come up with nothing. Runners on the other hand, can easily find very detailed information on training for distances from 5k to a full marathon. So yes my frustration was probably starting to show. Sorry for the attitude.

Well, for the last State TT:

Day one: hit your knee on a chair, causing severe pain and bruising.

Day 2-30: Too much pain to ride

Day 31-60: Ride every third day to 4th day and find the knee is still too sore to ride.

Day 61-89: Ride 2 days in a row at SST for 1-1.5 hours until knee starts hurting, then take day off. Repeat.

Day 90: Win State TT

Day 91: Win State TTT.

I'm trying to find a two or three-month schedule of specific workouts leading up to a 40k time trial. Just curious to see how others train.

What have you been doing so far? The training load and schedule will depend on what you are used to.

A 40k is solidly in the aerobic category, so maximizing that with a good endurance base is a good start. Mix in some long intervals, then shorter ones as the race gets closer, to improve lactic acid tolerance. Get plenty of rest and recovery. Too much rest is better than too little. Taper and peak for the event.

Ride your TT bike a lot.