3. The Three Major Elements of the Training Plan

Systematic Structure

¨       Training must be regular. How many sessions can you undertake per week? Research shows there must be at least four quality sessions per week.

¨       The sessions must be of measured intensity – using heart rate, pedal cadence and speed.

¨       The sessions should be specific to time trialling.

¨       Adequate time must be allowed for recovery between sessions.

Progressive Development

¨       Sessions must be planned so that, over time, there is a gradual and regular increase in intensity and time.

¨       The aim is to reach a peak and then hold it for as long as possible during the racing season.

Structured Time Periods

¨       The training year is broken down into 13 four weekly periods.

¨       Within each four-week period, seven-day schedules are followed.