NEW!! Track Endurance: Win a Cat 4/5 Event (<300 TSS AV PW) + Email Support, $50 Back, 40WK SC Plan

Average Weekly Training Hours 04:39
Training Load By Week
Average Weekly Training Hours 04:39
Training Load By Week

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 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 Endurance track racing, such as; Individual pursuit, Team pursuit, Scratch race, Points race, Madison, Miss and Out, Elimination and Handicap, plus others that are not classed as Sprint events.

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!

Sample Day 2
0:38:00
26.2TSS
Spin Ups

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

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Note down the peak at which you started to bounce

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
0:30:00
35TSS
Core Strength & Flexibility Workout (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 4
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 5
1:00:00
25.5TSS
Sprint Test

The Goal Of This Session: is to set a benchmark or check progress against a previous score
20 min warm-up.

If you have power meter then this is a 6 second all out sprint. Do three in total, one from a total stand still & two more while already riding. We need the peak power achieved in each sprint only

If you do not have a power meter then find two fixed points approx 250 meters apart then time yourself how long it takes to go from one to the other. 3 times total, one from stand still plus two more while moving.

Give yourself about 5 minutes active recovery between sprints

Keep it repeatable!

20 minute 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 6
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 7
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 9
1:00:00
47.6TSS
TT - Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 5 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out Pav Bryan's Ultimate Recovery Guide, the most important part of training but very apt for strength training: https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Plus, Pav Bryan's stretching & foam roller video:(https://www.youtube.com/watch?v=spB4VwprTIw))

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

BikesEtc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and 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 six coaches, I am a well-respected coach within the cycling community. I have coached riders from National Champions through to Weekend Warriors and love working with anyone who just wants to improve.