Comfortably Complete a Haute Route 3-Day Event <500 TSS PW - FREE S&C W/Os + $25 OFF NEXT PLAN!

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:08

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/

Are you competing at any of the Haute Route, 3-day, events? Are you looking for a plan to help ensure you meet the cut-offs and enjoy the week away? Are you looking to beat your personal challenge? This plan is for you!

COMPLIMENTARY 40 Week Core/Leg Strength program included (worth $99.00)! Continue to use it long after you've finished this plan! 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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 totally compatible (upload-able/exportable) with Zwift, TrainerRoad, Smart Trainers & ERG Modes!

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! It also comes with comprehensive leg strength and core workouts (with downloadable attachments in day one - worth $125.00)

This plan presumes you are already trained at a reasonable level - you should be comfortable training at up to 500 TSS points per week, choose a different plan to bridge the gap or email me for help if not.

You should start this plan after having an easier week and doing an FTP test. Where there are two sessions in one day, the top is in the morning and one underneath the afternoon unless it is a speed session following a strength session, in this case you could do them immediately after.

The end of week 20 is designed to mimic the event itself. Please attempt to match the course length and profile as much as possible - for this reason it has been left without instruction. After this point you will taper into the main event.

Sample Day 1
0:30:00
15.1TSS
Pyramid Intervals - Speed Style - Short

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

5 minute warm-up

3x (15 sec hard 45 sec easy)
2x (1 min hard 2 min easy)
1x (5 min hard 6 min easy)

As this is cadence based resistance should be low & aim to get your cadence as high as possible for the hard parts (should be sustainable for the duration). During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this part of the session.

5 minute cool-down

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

Sample Day 1
0:45:00
40TSS
DPC Strength Plans

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

You should consider professional help with this session

Follow the DPC Cycling Strength & Injury Prevention Plan then move onto the Core Plan once done

Correct form here is key

Sample Day 2
0:40:00
34.9TSS
Zone 3 Steady - Twenty Minutes

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

20 min 80% of FTP(HR) RPM +5 on previous FTP/HR test. RPE 6-7.

10 min cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Sample Day 3
0:38:00
26.2TSS
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/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 4
1:00:00
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

Your coach will be happy to help with this but 
look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity

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 5
1:00:00
66.8TSS
FTP Test - Morning

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/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 5
0:45:00
40TSS
DPC Strength Plans - Evening

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

You should consider professional help with this session

Follow the DPC Cycling Strength & Injury Prevention Plan then move onto the Core Plan once done

Correct form here is key

Pav Bryan, BikesEtc Magazines Cycling Guru
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Spokes Fit

BikesEtc Magazines Cycling Guru. Performance Director at Spokes and Head Coach at Nutritionally Fit. 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 20 coaches, 5 nutritionists and 10 experts. I have coached riders from National Champions through to Weekend Warriors and I love working with anyone who just wants to improve.