Pav Bryan - L'Etape du Tour Training Plan - 16 Week (Starts 27th March)

Average Weekly Training Hours 07:02
Training Load By Week
Average Weekly Training Hours 07:02
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 L'Etape du Tour 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 link to the route map/video 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 to hour and half 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
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 3
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 4
1:00:00
27.7TSS
Single Leg Drills

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

20 min warm-up. 

1 min left leg only, 1 min right leg only – repeat 10 times concentrating on pedalling smoothly. 

20 min cool-down

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

Sample Day 6
0:35:00
18.6TSS
Leg Speed Set 2 - Short

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

5 min WU

10 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat once,

5 min CD

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

Sample Day 6
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 7
2:00:00
72TSS
Easy Solo Ride - Tactical Focus

The Goal Of This Session: is to develop technique & tactics without putting too much stress on your body

Focus points:

Position - are you holding the position of your last bike fit? Are you keeping core stable & allowing transfer of power through legs?

Feeding & Hydration - do you know your event strategy off by heart, do you remember to do it?

Pacing - are you comfortable with your pacing plan, do you know the difference in feel better comfortable & going too hard or easy?

Technique - are you comfortable with all the required techniques for your event, is there anything you need to brush up on; riding no handed, eating & drinking on the bike, cornering, climbing, descending, anything?

Check out the Pav Bryan Base Miles Guide: http://www.pavbryan.com/what-to-do-during-lower-base-or-easier-rides/

Sample Day 9
0:55:00
28.9TSS
Leg Speed Set 2

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

5 min WU

10 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/

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director 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.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.