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12 Week Cycling Timetrial Program to have you on the podium
http://www.cycling-inform.com/articles/15/1/12-Week-Cycling-Timetrial-Program-to-have-you-on-the-podium/Page1.html
David Heatley
David Heatley is the director of Cycling-Inform and co-creator of the RaceRight Cycling Camp. He has medalled at national and regional events in New Zealand during the 1980’s. David now runs the Cycling-Inform company while racing at the top level of national Veterans Cycling racing in Australia. David created the very successful Original Bright Boot Camp. Also, the very successful Cycling-Inform’s remote coaching program run by David has achieved great results with his riders across Australia. David coaches the current woman’s 35-39 Vet's Victorian Criterium and Road Champion. 
By David Heatley
Published on 01-Feb-08
 
Here is a simple program you help improve your time trial and have you at your best for those important Cycling Time Trial (TT) events. Specific Time Trial training is critical for your success as a time trial cyclists and a important part of any cyclist's training and coaching program. If you want to ride a TimeTrial (TT) bicycle fast then click on the "full story" link below for more information...
Cycling Time Trial Training that will have you on the Podium in no time

Time Trialing requires a combination of Strength Endurance and Lactate Threshold Training.

To start ride 4-6 weeks block of base training at E2 @ 100 rpm building to 150-350 km per week (depending on your event, grade and fitness). Combined with this training you want to also do strength endurance efforts of 2-5 mins reps in a big gear low cadence around 60-70 rpm either up hills or into head winds seated in your E3 zone. It’s important to not go out too hard initally and to build up strength gradually over the 4-6 week period. Watch your knees while doing strength endurance training! You want to slowly build strength in your tendons and muscles over time. If you don’t you will cause yourself an injury!

If you have a good base and strength endurance then you can skip this first part and go onto the Lactate Threshold Training...  

As part of your riding for the next 4-6 week block after your base block you want to focus your training on riding at your LTR (Lactate Threshold Rate). This is hard training but very rewarding. Ideally best done on a wind/home trainer or ergo. Perform a warm-up for 10 mins @ your E1 @ 100 rpm then increase the gear and ride at your E2 @ 100 rpm for another 10 mins. Then increase the gear and ride at the low end of E3 @ 100 rpm for 5 mins finishing the last 30s to 1 min going flat out. Recover for 5 mins @ 100 rpm in your REC zone. This is the end of your warm up then put it in a bigger gear and ride at your LTR for 5 mins on then REC zone for 5 mins. Do two sets of these. The idea is to build the duration and reps up to the expected time of your TT event. Cool down is 10 mins in your REC zone @ 100 rpm.

When you go to race, perform the same warm up as you have done in the training above. Make sure that you time it so that you arrive at the start line within the five mins after you have completed your warm up.

For more information regarding specific training programs for  Time trialing please check out our Remote Coaching Program click on the following link:
http://www.cycling-inform.com/pages/Coaching-Services.html

Some content for this article was sourced from: http://www.marathon-training-program.com/lactate-threshold.html