Instant Fitness Boost (Utilising Hot Weather Simulation) - HWP - Overlay - 300-500 TSS AV PW

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

5 Weeks

Typical Week

2 Bike

Longest Workout

1:50 hrs

Plan Specs

cycling indoor intermediate 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 Bikes Etc Magazines Cycling Guru. 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. Full info: www.directpowercoaching.com/about-pav-bryan/

Need a fitness boost or are you looking to climate to the heat? Do you consider yourself to be a 'trained' athlete, you might train between 300-500 TSS points per week? This plan is for you! This is to compliment your existing regime not to replace. Add this to your current program. It is part of the wider; Hot Weather Package, brought to you by DPC.

Purchase this plan and get a 20% discount voucher for use off a Spruzza device, the perfect accompaniment to any Hot Weather Plan!

PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing. While all features listed below still work, some of the links in the sessions might not and some of the newer TrainingPeaks features are unavailable. This plan has been updated and can be found in the TP store (email if you can't find it). If you experience issues with missing links, you should be able to find the blog or resource here -> https://spokes.fit/blog/. If you are having trouble with the core session link, please use the paper based plan attached in the notes under day one.

Studies show that you can force an adaptation to heat, even when no outside heat exists, by replicating similar temperatures in indoor training. This intermediate plan will work you up to the amount needed to force said adaptation. It is a five week long plan. Do not replace your existing training with these sessions.

This plan will ask you to increase the temperature of your training area to around 38c or 100f. A smaller training area is more ideal for this. If you begin to feel ill during any of the acclimation sessions, slow down or stop.

This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.

You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1.

95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too complete!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:44

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

0:50:00
32.4TSS
HWP Session - 2x 15'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 15 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Sample Day 4

0:50:00
32.4TSS
HWP Session - 2x 15'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 15 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Sample Day 8

1:00:00
40.8TSS
HWP Session - 2x 20'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 20 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Sample Day 11

1:00:00
40.8TSS
HWP Session - 2x 20'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 20 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Sample Day 15

1:20:00
57.3TSS
HWP Session - 2x 30'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 30 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Sample Day 18

1:20:00
57.3TSS
HWP Session - 2x 30'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 30 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Sample Day 22

1:50:00
82TSS
HWP Session - 2x 45'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

In order to get the biggest affect from this you will need to increase the temperate of your training area to around 38c or 100f

2x 45 minute easy sessions, you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between

No food should be needed, but you should keep adequately hydrated, you might need it!

Instant Fitness Boost (Utilising Hot Weather Simulation) - HWP - Overlay - 300-500 TSS AV PW

$19.00 - Buy Now