Pav Bryan - Bikes Etc Magazine - 10 Week Sportive Training Plan

Average Weekly Training Hours 05:27
Training Load By Week
Average Weekly Training Hours 05:27
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.com/about-pav-bryan/ We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. This plan presumes you have at least four weeks riding completed before starting, if you have not ridden this much consider doing a short body prep phase prior. This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email coach@pavbryan.com. This plan can be completed with a minimum of heart rate and cadence monitors. We would love to hear how you get on! Please find us on all social media platforms - @pavbryancyclecoaching

Sample Day 2
0:30:00
Core & Flexibility Workout

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

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 3
0:45:00
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.

Sample Day 5
0:30:00
Core & Flexibility Workout

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

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 6
0:45:00
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

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

Sample Day 7
0:45:00
Max HR Test

The Goal Of This Session: is to set your training zones & set a benchmark or check progress against a previous score

20 min warm-up. 

Find a tough hill & power up it in a hard gear. Go all out! Later note your max heart rate achieved. Use Strava to track time up hill.

20 min cool-down.

Sample Day 9
0:45:00
Pace Builder Session 1

The Goal Of This Session: is to develop sustainable power or race pace

10 min WU

2x 10 min Z3, RPM 90+ (or slightly above comfortable), RPE 6 (of 10) with 5 min easy spin (into CD on last)

10 min CD

Sample Day 10
0:30:00
Leg Speed Set 1

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

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 Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat until time to CD

5 min CD

Pav Bryan
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Pav Bryan Cycle Coaching

You are unique, you want to improve and you want to do it on your terms. That is why you need a coach willing to put the time and effort in to tailor your training to your needs. Whether you have half an hour or all day to train there is a specific set of sessions that will help you reach your goals based your ability and circumstances. All my packages are individual, totally bespoke & focus on you

There are no gimmicks, no quick solutions, no shortcuts. My goal is to help you reach your goals