Complete a Classic/Monument Event (Check Description: Flat & Cobbles) + Receive $50 in Vouchers!
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.All plans by this Coach
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?
This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.
This plan is designed for anyone taking on one of the flatter Classic events (for example, Omloop Het Niewsblad, Milan - San Remo (consider increasing the longer ride duration if doing MSR), E3, Gent - Wevelgem, Tour of Flanders, Paris - Roubaix). If you are doing a hillier Classic (for example, Strade Bianche, Amstel Gold Race, Flèche Wallonne, Liège-Bastogne-Liège, Classica San Sebastian, Il Lombardia) then checkout our Complete a Classic/Monument Event (Hilly Version). If you are doing a shorter duration, this plan will still work, simply cut shorter the longer rides at the weekend.
To be capable of fully completing this plan you must be able to ride at least 80km per week. If you can ride more than this, you can simply start doing the key rides at your current best duration and progress very slowly until the plan catches up with you. If you aren't planning on doing a 200km event, you can simply cut down the weekend longer ride - this also means you can start at less than 80km. Email us if unsure!
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. It would be very advantageous for you to visit the cobbles of the event you will be doing, this will allow you to test bike handling skills and comfort.
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!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:13 hrs||7:30 hrs|
Day Off x2
|1:30 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:13 hrs||7:30 hrs|
||1:30 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor