14 Weeks To Smash The Mallorca (Majorca) 312!
Pav Bryan - Performance Director @ SpokesAll plans by this Coach
This plan has been designed by Pav Bryan, Performance Director at Spokes.
Have you entered the Majorca/Mallorca 312? Want to complete the ride comfortably and enjoy the day? This plan is for you!. It focuses on just one long ride per week, making training the rest of the time family & work friendly. It has a test style event in the final week, if you can find a similar event to enter you'd be at an advantage. After which you enter your taper (notes about that included), so you need to be at least 21 weeks away before starting this (email me for help if you're unsure!).
COMPLIMENTARY Support Group access, both nutrition and training!
PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 Spokes 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.
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 three midweek sessions, two weekend sessions. This plan presumes you have completed a reasonable base period to build up the time your body is used to on the bike, if you have not done this consider it before starting.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:12 hrs||8:00 hrs|
Day Off x2
|1:23 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:12 hrs||8:00 hrs|
||1:23 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?