Track: Sprint Events: Win a Cat 4/5 'Sprint' Event in 10 Weeks (<300 TSS AV PW) + $50 Voucher!
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 for you if you are targeting track racing this year and are comfortable training anywhere up to 300 TSS points per week, this might mean you are UK Cat 4 (US 5) or have just done your accreditation (where applicable). This would suit 'Sprint' track racing, such as; Individual pursuit, Sprint, Team Sprint, Keirin & Track time trial, plus any others that are not classed as Endurance events.
You might consider opting for heavy weight training at the start of this plan (indicated by the core sessions - simply swap them out), at around 8 weeks prior to your target event, switch to lower weights and perform the exercises explosively to build power. In the week or two prior to your key events, consider slowing down your movement of weight training, so it is more maintenance.
Once you have completed this plan you will be ready to start your taper into your main event. It would be advantageous for you to add some practice events during the final two phases. When/if doing so, please replace the most similar session during the week.
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!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:47 hrs||1:30 hrs|
Day Off x2
|0:48 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:47 hrs||1:30 hrs|
||0:48 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor