10 Weeks Until L'Etape London - Comfortably Complete - Support Groups & $25 OFF NEXT PLAN!
Author
Pav Bryan - BikesEtc Magazines Cycling Guru
All plans by this CoachLength
10 Weeks
Plan Specs
cycling gran fondo/century intermediate advanced masters power based hr based tss based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/
Have you entered L'Etape London (Long Route - 117 Miles) this year? Worried you're not capable? Not left yourself enough time? This is the one for you!
PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing. While all features listed below still work, some of the links in the sessions might not and some of the newer TrainingPeaks features are unavailable. This plan has been updated and can be found in the TP store (email if you can't find it). If you experience issues with missing links, you should be able to find the blog or resource here -> https://spokes.fit/blog/. If you are having trouble with the core session link, please use the paper based plan attached in the notes under day one.
You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get 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.
95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too 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.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
6:11 hrs | 7:00 hrs |
|
|
—— | —— |
|
|
0:54 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
6:11 hrs | 7:00 hrs | |
|
|
—— | —— | |
|
|
0:54 hrs | 0:30 hrs |
Training Load By Week
Sample Day 1
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
Sample Day 2
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.directpowercoaching.com/motivation-and-pma/
Sample Day 4
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
Sample Day 5
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.directpowercoaching.com/event-checklist/
Sample Day 6
The Goal Of This Session: is to set a benchmark or check progress against a previous score
20 min warm-up.
20 minutes maximum sustainable power. Conduct test & note results. Compare it to your previous. Changes can mean you are fitter or fatigued. 95% of achieved in test is FTP.
20 min cool-down.
Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/
Sample Day 8
The Goal Of This Session: is to develop muscular strength
15 min warm-up
1 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 4 min easy spin, repeat until CD :)
15 min cool-down
Stay seated throughout
Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/
Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)
Sample Day 9
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8