14 Weeks To Smash The Mallorca (Majorca) 312!
Author
Pav Bryan - Performance Director @ Spokes
All plans by this CoachLength
14 Weeks
Typical Week
2 Day Off, 4 Bike, 2 Strength
Longest Workout
8:00 hrs
Plan Specs
cycling gran fondo/century intermediate advanced masters power based hr based tss based
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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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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.
Stats
Sample Day 1
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 Spokes Cycling Strength Plan attached to the session in day one.
Correct form here is key
Sample Day 1
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 minute warm-up
Ok so it's very important that you focus on technique here not power, so low resistance please. Get to your peak cadence without bouncing for 20 sec then relax for 10 sec. Do this 8 times then take 4 minutes active recovery.
Do this set three times in total but on after the final 8 intervals go straight into cool-down.
10 minute cool-down
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
Sample Day 4
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.
Sample Day 5
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.
Sample Day 6
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 Spokes Cycling Strength Plan attached to the session in day one.
Correct form here is key
Sample Day 8
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
2x 30 min SS (88-93% of FTP/HR). RPM +5 on previous FTP/HR test. RPE 7-8. 10 min easy spin to split.
10 min cool-down