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Spokes "Surviving Lockdown" Training Plan - Intermediate or 300-500 TSS AV PW

Author

Pav Bryan - Performance Director at Spokes

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling indoor intermediate power based

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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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Plan Description

This plan is the latest version using all the latest TrainingPeaks features, current for 2020 and has been designed by Pav Bryan - Performance Director at Spokes.

This plan is aimed at those looking to "Survive Lockdown". As our immune systems need to be functioning as effectively as possible, there is only one high intensity (anaerobic) session per week, mainly to maintain this component of fitness. There are challenging, but achievable other sessions to help progress your aerobic endurance and fun social rides (with optional solo sessions) to keep your mind motivated during these times.

This plan presumes that you have been riding consistently for at least 2-4 weeks, if you haven't you might consider hitting some of the easier workouts to prepare your body for this plan. 2-4 weeks of around 4 one hour sessions per week would be enough to ensure you have a base to complete this plan.

You can use any method to monitor and complete this training plan; power, cadence, heart rate or rate of perceived exertion, although power is an advantage and you will need to use the session notes for anything else.

You also get 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 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 a personalised plan for you.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:28 hrs 2:00 hrs
0:45 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:28 hrs 2:00 hrs
0:45 hrs 0:45 hrs
—— ——

Training Load By Week


Pav Bryan: #1 Amazon New Release Author & Performance Director at Spokes Fit

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'.

Sample Day 1

1:00:00
75.4TSS
"I Hate Pav" Intervals - Session 1

The Goal Of This Session: is to improve maximal power output, mainly targeting the anaerobic system 20 minute warm-up 8x (15 sec hard 45 sec easy) 4x (1 min hard 2 min easy) 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. 10 minute cool-down Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/

Sample Day 2

1:10:00
59.6TSS
Shorter Zone 3 + FTP - Session 1

The Goal Of This Session: is to develop aerobic endurance in a shorter time period 10 min warm-up 30 min 80% FTP, 5 min 95% FTP, 15 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. 10 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 3

1:00:00
55.33TSS
Zone 3 Steady - 40' - Optional Virtual Group Ride

The Goal Of This Session: is to develop aerobic endurance in a shorter time period 10 min warm-up 20 min 80% of FTP/HR) RPM +5 on previous FTP/HR test. RPE 6-7. 10 min cool-down Here's a Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Sample Day 4

0:30:00
9.7TSS
Recovery - Leg Speed Session 1

The Goal Of This Session: is to increase your leg speed, increase your efficiency and, if performed correctly, this will help with recovery 5 min WU 5 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on the saddle less 10. Split with 5 min normal relaxed pedalling. Repeat until time to CD 5 min CD Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 4

0:45:00
37.5TSS
Pilates, Yoga or Core (Pav Bryan's S&C YouTube Video) (45 min Session)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

An excellent opportunity to add in some off the bike core, flexibility and stability work

Where possible seek professional guidance or join a class for motivation.

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 5

1:10:00
70.6TSS
2x 10' FTP / Zone 2

The Goal Of This Session: is to increase your threshold power 20 minute warm-up 10 minute FTP, TT/Race/Preferred cadence, RPE 7-8 10 minute Zone 2, TT cadence, RPE 3-4 10 minute FTP, TT/Race/Preferred cadence, RPE 7-8 20 minute cool-down Check out this blog on how to improve your FTP: https://spokes.fit/training/how-to-boost-your-ftp/

Sample Day 6

2:00:00
60.5TSS
Two Hours Base Zone 1-2 - Optional Virtual Group Ride

The Goal Of This Session: is to improve fat metabolism in your body No warm-up or cool-down. Stay in Zones 1-2, RPE 2-3 or below, cadence high Aim for no food during & only electrolyte drink Check out the Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

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