NEW!! Smash Strade Bianchi in 14 Weeks + Email Support, $50 Back & 40WK SC

Author

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

All plans by this Coach

Length

14 Weeks

Typical Week

2 Day Off, 2 Other, 4 Bike

Longest Workout

7:00 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 Strade Bianchi. 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.

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: 09:14
Training Load By Week
Average Weekly Training Hours: 09:14
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

1:00:00
59.6TSS
Zone 3 Ride + FTP - Session 2 - Shorter

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

10 min warm-up

30 min 80% FTP, 10 min 95% FTP, 5 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.

5 min cool-down

Checkout Pav Bryan's Ultimate Ride Fuel Guide for some help on how to fuel for this: https://spokes.fit/nutrition/pav-bryans-ultimate-ride-fuel-guide/

Sample Day 2

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 3

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 5

3:00:00
230.7TSS
Zone 3-4 Ride - 3 Hour - Hilly

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

10 minute warm-up

Just spend the majority of this ride in Zones 3-4, this needs to be hilly but ensure you don't let your HR drop below Zone 3, Power average min Z3 for entire ride. Cadence needs to be high, try to keep it up on the hills too!

10 minute cool-down

Checkout Pav Bryan's Ultimate Ride Fuel Guide for some help on how to fuel for this: https://spokes.fit/nutrition/pav-bryans-ultimate-ride-fuel-guide/

Sample Day 6

0:40:00
23.6TSS
Moderate Cadence Drills

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

10 min warm-up. 

Start with an easy cadence then every 2 min increase by 5 for a total of 8 minutes then take 2 min rest, focus on maintaining that cadence & not bouncing on the saddle

Repeat once then 12 min cool-down. 

Right down your max cadence in the box below

You change change the starting cadence to suit your needs - keep the gearing easy, this is about RPM not effort!

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

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

1:15:00
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/

NEW!! Smash Strade Bianchi in 14 Weeks + Email Support, $50 Back & 40WK SC

$85.00 - Buy Now