Pav Bryan - Prudential RideLondon-Surrey 100 Training Plan - 18 Week (Starts 27 March)

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.com/about-pav-bryan/ Have you entered Pru Ride London this year? Worried you're not capable? This is the one for you! Buy this plan and you'll receive sessions completable with heart rate (HR), power or effort (RPE). You'll get a route map and key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1. What's more we want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. 95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they can be directly uploaded to Garmin to complete! This plan has one long ride per week, two midweek sessions (usually hour max), one short weekend session too which can be dropped if you need to catch up on one missed during the week. It also comes with two basic half hour core sessions (via a video) & two rest days per week. This plan can be completed with a minimum of heart rate and cadence monitors, but power is an advantage! We would love to hear how you get on! Please find us on all social media platforms - @pavbryancyclecoaching

Sample Day 2
0:30:00
Core & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 3
0:56:00
52.8TSS
Spin Ups

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Note down the peak at which you started to bounce

Something to help with preparing mentally for this test: http://www.pavbryan.com/motivation-and-pma/

Sample Day 5
0:30:00
Core & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 6
0:45:00
Activation Session Development

The Goal Of This Session: is to develop a day before routine (activation session).
 
Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day

Look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at "race" intensity (in this instance think about the hardest you might go during the test tomorrow (very hard!)

Make notes today & tomorrow on how it felt so we can come back to this and develop it over time

Focus on having everything ready for your upcoming event. Allow your mind to be filled with positive thoughts. Repeat mantras, power words or affirmations

Event checklist: http://www.pavbryan.com/event-checklist/

Sample Day 7
0:33:00
22.2TSS
3' Aerobic Test

The Goal Of This Session: is to set your training zones & set a benchmark or check progress against a previous score

20 minute warm-up

3 minutes all out, note the result. Please press lap before & after effort.

10 minutes cool-down

Something to help with preparing mentally for this test: http://www.pavbryan.com/motivation-and-pma/

Sample Day 9
1:00:00
29.1TSS
Leg Speed Set 1

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

5 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD

5 min CD

Here's a guide on pedalling technique: http://www.pavbryan.com/how-to-pedal/

Sample Day 10
0:30:00
Core & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Pav Bryan
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Pav Bryan Cycle Coaching

You are unique, you want to improve and you want to do it on your terms. That is why you need a coach willing to put the time and effort in to tailor your training to your needs. Whether you have half an hour or all day to train there is a specific set of sessions that will help you reach your goals based your ability and circumstances. All my packages are individual, totally bespoke & focus on you

There are no gimmicks, no quick solutions, no shortcuts. My goal is to help you reach your goals