NEW!! Smash Gent - Wevelgem in 20 Weeks + Email Support, $50 Back & 40 WK S&C

Author

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

All plans by this Coach

Length

20 Weeks

Typical Week

2 Day Off, 2 Other, 4 Bike

Longest Workout

7:30 hrs

Plan Specs

cycling gran fondo/century beginner 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 is the latest version using all the latest TrainingPeaks features, current for 2019/20 and has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

Only the Premium Spokes plans designed by Pav Bryan come with a free 40-week strength and conditioning plan (downloadable in session one on the calendar) and email support! If you have any problem completing your plan or have to deviate for any reason – Pav will personally recommend a solution within 48 hours. Fair usage applies.

This plan is designed for anyone taking on Gent - Wevelgem. There is a link to access some event information in the day one notes. Where available, I have included a route map. Where applicable, if you are doing a shorter route, you could consider reducing the longer ride so that it maxes out at no more than your target distance. Consider doing a course recce, if you're unfamiliar, and making your longer rides as similar to the event itself as possible; hills and terrain.

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:43
Training Load By Week
Average Weekly Training Hours: 08:43
Average Weekly Breakdown

Pav Bryan, BikesEtc Magazines Cycling Guru

Spokes Fit

BikesEtc Magazines Cycling Guru. Performance Director at Spokes and Head Coach at Nutritionally Fit. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of 20 coaches, 5 nutritionists and 10 experts. I have coached riders from National Champions through to Weekend Warriors and I love working with anyone who just wants to improve.

Back to Plan Details

Sample Day 1

0:45:00
39.08TSS
Activation Session Development

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

Here's a guide we wrote on preparing for your "A" event: https://spokes.fit/technique-tactics/pav-bryans-ultimate-a-event-guide/

Sample Day 2

0:33:00
38.6TSS
3' Aerobic Test

The Goal Of This Session: is to set your training zones & set a benchmark or check progress against a previous score

20 minute warm-up

3 minutes all out, note the result, must be done with a power meter only. Please press lap before & after effort.

10 minutes cool-down

Something to help with preparing mentally for this test: https://spokes.fit/category/mental-fitness/

How did you do? Let us know via social media:

facebook.com/spokesfit
instagram.com/spokesfit
twitter.com/spokesfit

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

3:15:00
131.2TSS
Key Ride - 65km

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 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

Sample Day 8

1:10:00
54.4TSS
Zone 2 Ride + "Sweetspot" - Session 2 - Short

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

10 min warm-up

30 min 70% FTP, 10 min 90% FTP, 10 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 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 9

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

NEW!! Smash Gent - Wevelgem in 20 Weeks + Email Support, $50 Back & 40 WK S&C

$105.00 - Buy Now