Smash a Quadruple Metric Century (400km) in 14 Weeks (From 160km Start) + Receive $50 in Vouchers!

Average Weekly Training Hours 10:39
Training Load By Week
Average Weekly Training Hours 10:39
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 160km in one ride.

Once you have completed this plan you will be ready to start your taper into your main event. There will be plenty of time to do some longer test events, Gran Fondo's or Audax's, these will be advantageous and you should either move the calendar around to accommodate these, or, replace the most similar session that week.

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 presumes that you have been riding consistently for at least 4 weeks (ideally 8), if you haven't, you should check out our Preparation Phase plans before starting this.

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
51.8TSS
Zone 5 Intervals - 2 Min - Short

The Goal Of This Session: is to increase your anaerobic threshold

10 min warm-up

2 min Zone 5, RPE 7-8, cadence high
2 min easy spin, RPE 1, cadence high

Repeat this 6 time (24 minutes)

11 min cool-down

Here's the Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Sample Day 3
1:00:00
56TSS
Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 3 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out Pav Bryan's Ultimate Recovery Guide, the most important part of training but very apt for strength training: https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Plus, Pav Bryan's stretching & foam roller video:(https://www.youtube.com/watch?v=spB4VwprTIw)

Sample Day 4
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
0:35:00
18.6TSS
Leg Speed Set 2 - Short

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

5 min WU

10 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat once,

5 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 6
6:00:00
247.5TSS
Key Ride - 160km (Intense)

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

Rather than spending every weekend building longer and longer rides, we will most certainly be better off utilising slightly less time, but, at a higher intensity. 

While we don't want you doing sprints or high anaerobic efforts, pushing harder (especially in the second half of this ride) will help your body build aerobic endurance; utilising both fat and carbs as a fuel source, plus, building speed and power.

Start off easy and build into it, the second half should be stronger than the first. You will repeat this type of ride throughout the plan, you could follow the same (or similar) route, to test out how your training is going.

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
0:30:00
4.5TSS
Recovery Ride

The Goal Of This Session: is to promote the recovery process

No warm-up or cool-down required due to low intensity

Strictly recovery zone only, RPE 1, cadence high, loosen those legs!

Checkout this guide on improving your recovery: https://spokes.fit/technique-tactics/how-to-improve-your-recovery/

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

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.