DPCT - Pace Builder Training Plan (Complimentary) (HR) + Support Groups & $25 OFF NEXT PLAN!

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DPCT - Pace Builder Training Plan (Complimentary) (HR) + Support Groups & $25 OFF NEXT PLAN!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

8 Weeks

Typical Week

2 Bike

Longest Workout

1:20 hrs

Plan Specs

cycling road cycling beginner intermediate 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 has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/

Do you struggle to maintain a high pace on flat roads? Then this plan is for you! This program is to compliment your existing regime not to replace. Add this to your current regime.

COMPLIMENTARY Support Group access, both nutrition and training! PLUS $25.00 OFF your next plan, when you complete a short survey!

PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing. While all features listed below still work, some of the links in the sessions might not and some of the newer TrainingPeaks features are unavailable. This plan has been updated and can be found in the TP store (email if you can't find it). If you experience issues with missing links, you should be able to find the blog or resource here -> https://spokes.fit/blog/. If you are having trouble with the core session link, please use the paper based plan attached in the notes under day one.

This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.

You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1.

95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too complete!

This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email info@directpowercoaching.com.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:55

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

0:45:00
31.7TSS
Pace Builder Session 1 (2x10 Z3 - 5AR)

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 4

1:05:00
46.7TSS
Pace Builder Session 2 (2x15 Z3 - 15AR)

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

10 min WU

2x 15 min Z3, RPM 90+ (or slightly above comfortable), RPE 6 (of 10) then 15 min easy spin (into CD on last)

10 min CD

Sample Day 8

1:10:00
73.3TSS
Pace Builder Session 3 (3x10 Z4 - 2x 10AR)

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

10 min WU

3x 10 min Z4, RPM 90+ (or slightly above comfortable), RPE 7 (of 10) with 10 min easy spin (into CD on last)

10 min CD

Sample Day 11

1:00:00
53.3TSS
Pace Builder Session 4 (2x 10 Z3, 5 Z4, 10 AR)

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), straight into 5 minutes Z4, RPM 90+, RPE 7 then 10 min easy spin (into CD on last)

10 min CD

Sample Day 15

1:10:00
90TSS
Pace Builder Session 5 (2x 20 Z4)

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

10 min WU

2x 20 min Z4, RPM 90+ (or slightly above comfortable), RPE 8 (of 10) with 10 min easy spin (into CD on last)

10 min CD

Sample Day 18

1:10:00
73.3TSS
Pace Builder Session 6 (2x 10 Z3, 10 Z4, 10 AR)

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), straight into 10 minutes Z4, RPM 90+, RPE 7 then 10 min easy spin (into CD on last)

10 min CD

Sample Day 29

1:10:00
83.3TSS
Pace Builder Session 7 (3x 10 Z4)

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

10 min WU

3x 10 min Z4, RPM 90+ (or slightly above comfortable), RPE 7 (of 10) with 5 min easy spin (into CD on last)

10 min CD

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