Smash a 75 Mile Sportive/Gran Fondo Plan (From 10 Mile Start) + Receive $50 in Vouchers!

Average Weekly Training Hours 06:39
Training Load By Week
Average Weekly Training Hours 06:39
Training Load By Week

This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

To be capable of completing this plan you must be able to ride at least 10 miles per week. If you can ride closer to 25 miles you should check out our 14 Week 75 Mile Sportive Training Plan (From 25 Mile Start).

This plan includes 2x core sessions per week, with link to instructional video which you can follow. It has one key ride per week, which must be done - you do not need to worry about the time, just get the miles completed. It has two rest days per week and the remaining sessions compliment the key ride. You can change the hill reps to be more similar to the type of hill you will face during your event.

This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.

You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.

All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).

If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create one for you.

You also get access to the Spokes support groups.

You won’t find a training plan more comprehensive than this!

Sample Day 2
0:45:00
39.1TSS
Early Season - "Sweetspot" Session 1

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

10 min warm-up

2x 8 min SS (88-93% of FTP/HR) with 9 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Sample Day 3
0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min) (Pav Bryan's S&C Video)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

We recommend that you follow the guidance of a qualified professional.

Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 4
1:00:00
55.2TSS
Early Season - "Sweetspot" Session 2

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

10 min warm-up

3x 8 min SS (88-93% of FTP/HR) with 8 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Sample Day 6
1:00:00
35.8TSS
Key Ride - 10 Miles

The Goal Of This Session: is to build aerobic endurance, comfort and strategy towards your target ride

Nice & gentle ride, light gearing, little resistance, cadence high, nothing too taxing, hope the weather is nice :)

Check out the Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

Sample Day 7
0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min) (Pav Bryan's S&C Video)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

We recommend that you follow the guidance of a qualified professional.

Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 9
1:15:00
73TSS
Early Season - "Sweetspot" Session 3

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

10 min warm-up

4x 8 min SS (final interval is actually 10 minutes) (88-93% of FTP/HR) with 7 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Sample Day 10
0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min) (Pav Bryan's S&C Video)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

We recommend that you follow the guidance of a qualified professional.

Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Pav Bryan
|
Spokes - www.spokes.fit

BikesEtc Magazines Cycling Guru. Co-Founder and Performance Director at Spokes. Former 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.

Responsible for a team of fifteen coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world.