Smash a Quadruple Metric Century (400km) in 10 Weeks (From 200km Start) + Receive $50 in Vouchers!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 2 Other, 4 Bike

Longest Workout

13:00 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 and BikesEtc Magazine’s Cycling Guru.

To be capable of completing this plan you must be able to ride at least 200km 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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:19
Training Load By Week
Average Weekly Training Hours: 10:19
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
74.4TSS
FTP O/U - Shorter

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

10-20 min WU

10-20x 1 min above FTP by 10% watts followed by 1 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

NOTE: It is ok to take 5 minutes easy spin midpoint if needed - especially if you can't hold target power

10-20 min CD

Check out this blog on how to improve your FTP: https://spokes.fit/training/how-to-boost-your-ftp/

Sample Day 2

1:15:00
83TSS
Hill Reps - Set 2 - Short

The Goal Of This Session: is to develop maximal power & climbing technique

Ensure you get both a good WU & CD for this
Find a hill that takes 2-3 minutes to climb (should be fairly steep - but not impossible!), try to keep your cadence up throughout

6x all out efforts efforts alternating one out of saddle to one in (focus on technique & get back to me if you need help)

Split each intervals with about 7-8 minutes of easy spinning active recovery

Check out Pav Bryan's video on how to climb (more on the channel too!): https://www.youtube.com/watch?v=4gX2WEkot1Y

Sample Day 3

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 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 5

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 6

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 6

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

Smash a Quadruple Metric Century (400km) in 10 Weeks (From 200km Start) + Receive $50 in Vouchers!

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