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 with hills? If so, this plan is for you! A quick four-week block of training designed to give your performance a kick when going uphill.
COMPLIMENTARY Support Group access, both nutrition and training! PLUS $25.00 OFF your next plan, when you complete a short survey!
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 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. Position is important and you should consider getting a professional bike fit before starting this plan.
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.
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: http://www.directpowercoaching.com/motivation-and-pma/
How did you do? Let us know via social media:
facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
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
Event checklist: http://www.directpowercoaching.com/event-checklist/
The Goal Of This Session: is to set a benchmark or check progress against a previous score
20 min warm-up.
20 minutes maximum sustainable power. Conduct test & note results. Compare it to your previous. Changes can mean you are fitter or fatigued. 95% of achieved in test is FTP.
20 min cool-down.
Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/
How did you do? Let us know via social media:
facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
The Goal Of This Session: is to develop technique & tactics without putting too much stress on your body
Nice & gentle ride, light gearing, little resistance, cadence high, nothing too taxing, hope the weather is nice :)
Check out the DPC Base Miles Guide: http://www.directpowercoaching.com/what-to-do-during-lower-base-or-easier-rides/
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8