NEW!! Track Sprint: Win a Cat 1/2 Event (>500 TSS AV PW) + Email Support, $50 Back, 40WK SC Plan

Author

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

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 5 Bike, 2 Strength

Longest Workout

1:30 hrs

Plan Specs

cycling indoor 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 for you if you are targeting track racing this year and are comfortable training above 500 TSS points per week, this might mean you are UK Cat 1 (US 2). 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.

Where double sessions exist, do the bike session as early in the morning as possible and the weight/core session as late as possible in the afternoon.

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 also includes 4 (ideally 8) weeks of strength preparation training (low weight, high reps, performed slowly, form being key). If you have not done this, take the first 4 weeks of this plan as that, then move on.

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: 07:00
Training Load By Week
Average Weekly Training Hours: 07:00
Average Weekly Breakdown

Pav Bryan, BikesEtc Magazines Cycling Guru

Spokes Fit

Performance Director at Spokes, I am responsible for a team of over twenty of cycling’s leading experts and am a well-respected figurehead within the cycling industry.

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

Back to Plan Details

Sample Day 1

1:00:00
81TSS
"I Hate Pav" Intervals - Session 2

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

6x (15 sec hard 45 sec zone 2 or 75% FTP)
4x (1 min hard 2 min zone 2 or 75% FTP)
1x (10 min FTP)

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time, use workout builder as a guide only. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session.

12 minute cool-down

Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/

Sample Day 2

1:00:00
42.1TSS
Micro Intervals: Strength - Set Two

The Goal Of This Session: is to develop muscular strength

20 min warm-up

These are slightly different to sprints as we want your final effort to be almost as (if not as) strong as you're first. Pacing is more crucial here as, over the course, of 6 sets, we will look to push up the amount of power you can sustain for a very short amount of time.

10x 10" 150-200%FTP (the higher in this range the better, but, remember to finish as strong as you start, recovery is almost 4 minutes. Cadence is 50-60 and you might consider coming to a stand still in a big gear before starting each hard interval. RPE will be almost 7-8 by the end.

10 min cool-down

Checkout this Spokes blog on recovery, which will be crucial to ensuring you get the most from these sessions: https://spokes.fit/training/recovery-whats-the-purpose-uncovering-the-autonomic-nervous-system/

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

Sample Day 2

1:00:00
75TSS
Maximal - Strength Session (Hour)

The goal of this session is to increase strength

You should consider professional help with this session

Looking for high weight, low reps.

Sets of 3-5 (ensure you leave time for dynamic WU & stretching CD, you can incorporate bike into this), reps 5-8 (this is about being as heavy as possible, but getting to 5 reps), recovery time of a couple of minutes per set and feel free to do one set of each then move onto the next exercise, almost like circuits, if this suits you:

- Squat

- Lunges

- Deadlifts (please ensure you have correct form here)

- Step-Ups (onto box or bench - ensure it is stable)

- Chest press or push ups

- Ab crunches

- Lat pull or row (can be TRX)

Correct form is key here, so if you can position a mirror to see how you look this would be an advantage.

Sample Day 3

0:55:00
27.7TSS
Pyramid Intervals - Speed Style

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

10 minute warm-up

5x (15 sec hard 45 sec easy),
2 min active recovery,
3x (1 min hard 2 min easy),
2 min active recovery,
2x (5 min hard 6 min easy).

As this is cadence based resistance should be low & aim to get your cadence as high as possible for the hard parts (should be sustainable for the duration). During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this part of the session.

5 minute cool-down

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

Sample Day 4

1:00:00
56.5TSS
Micro Intervals - Set Two

The Goal Of This Session: is to increase your anaerobic threshold

20 min warm-up

These are slightly different to sprints as we want your final effort to be almost as (if not as) strong as you're first. Pacing is more crucial here as, over the course, of 6 sets, we will look to push up the amount of power you can sustain for a very short amount of time.

10x 10" 250-300%FTP (the higher in this range the better, but, remember to finish as strong as you start, recovery is almost 4 minutes. Cadence is 80-100 and RPE will be almost 10 by the end.

10 min cool-down

Check out this blog on how to individualise your training based on your Anaerobic Power Reserve (APR). This will take the guess work away from interval power numbers, using two tests (sprint test & 3' or 6' test): https://spokes.fit/training/using-anaerobic-power-reserve-apr-to-individualise-hiit/

Sample Day 4

0:45:00
50TSS
Maximal - Strength Session (45 Min)

The goal of this session is to increase strength

You should consider professional help with this session

Looking for high weight, low reps.

Sets of 3-5 (ensure you leave time for dynamic WU & stretching CD, you can incorporate bike into this), reps 5-8 (this is about being as heavy as possible, but getting to 5 reps), recovery time of a couple of minutes per set and feel free to do one set of each then move onto the next exercise, almost like circuits, if this suits you:

- Squat

- Lunges

- Deadlifts (please ensure you have correct form here)

- Step-Ups (onto box or bench - ensure it is stable)

- Chest press or push ups

- Ab crunches

- Lat pull or row (can be TRX)

Correct form is key here, so if you can position a mirror to see how you look this would be an advantage.

Sample Day 5

1:00:00
84.9TSS
Russian Steps Intervals - Set 2

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

15 sec max 45 sec easy
30 sec max 30 sec easy
45 sec max 15 sec easy
60 sec max 60 sec easy
45 sec max 15 sec easy
30 sec max 30 sec easy
15 sec max 45 sec easy

4 mins active rest then repeat

RPE should be 8 or more during the hard part. Cadence will be what you are used to so gear accordingly. Don’t worry about zones during this session.

20 minute cool-down

Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/

NEW!! Track Sprint: Win a Cat 1/2 Event (>500 TSS AV PW) + Email Support, $50 Back, 40WK SC Plan

$75.00 - Buy Now