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22 Weeks Until the Velo Birmingham - Comfortably Complete + Support Groups & $25 OFF NEXT PLAN!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach
No Ratings

Length

22 Weeks

Plan Specs

cycling gran fondo/century intermediate 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.

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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 the Velo Birmingham sportive this year? Worried you're not capable? Maybe you just want to enjoy it more? This is the one for you!

COMPLIMENTARY Support Group access, both nutrition and training! PLUS $25.00 OFF your next plan, when you complete a short survey!

PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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.

This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.

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 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
5:04 hrs 6:00 hrs
—— ——
0:57 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:04 hrs 6:00 hrs
—— ——
0:57 hrs 0:30 hrs

Training Load By Week


Pav Bryan: #1 Amazon New Release Author & Performance Director at Spokes Fit

Spokes Fit

Performance Director at Spokes, I am responsible for a team of over twenty of cycling’s leading experts and am a well-respected figurehead within the cycling industry.

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

Sample Day 1

0:30:00
35TSS
Core Strength & 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 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

0:38:00
31.9TSS
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.directpowercoaching.com/motivation-and-pma/

Sample Day 4

0:30:00
35TSS
Core Strength & 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 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

0:40:00
18.7TSS
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.directpowercoaching.com/how-to-pedal/

Sample Day 6

1:00:00
36TSS
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 DPC Base Miles Guide: http://www.directpowercoaching.com/what-to-do-during-lower-base-or-easier-rides/

Sample Day 8

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.directpowercoaching.com/how-to-pedal/

Sample Day 9

0:30:00
35TSS
Core Strength & 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 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

$69.00 - Buy Now