Pav Bryan - 4 Week Hill Warrior Training Plan

Average Weekly Training Hours 05:56
Training Load By Week
Average Weekly Training Hours 05:56
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/ 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. 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. 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 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
1:00:00
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 3
0:30:00
Core Strength & 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 4
1:00:00
Short Cadence Drills

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

10 min warm-up

30 sec @ 95 Cadence, 
30 sec @ 100 Cadence, 
30 sec @ 105 Cadence, 
30 sec @ 110 Cadence, 
30 sec @ 115 Cadence, 
30 sec @ 120 Cadence, 

2 min active rest – repeat at least once. 

10 min cool-down.

Sample Day 6
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, should take at least 3 minutes. Go all out! Later note your max heart rate achieved. Use Strava to track time up hill.

20 min cool-down.

Sample Day 6
0:30:00
Core Strength & 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 7
2:00:00
Easy Solo Ride

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 :)

Focus points:

Position - are you holding the position of your last bike fit? Are you keeping core stable & allowing transfer of power through legs?

Feeding & Hydration - do you know your event strategy off by heart, do you remember to do it?

Pacing - are you comfortable with your pacing plan, do you know the difference in feel better comfortable & going too hard or easy?

Technique - are you comfortable with all the required techniques for your event, is there anything you need to brush up on; riding no handed, eating & drinking on the bike, cornering, climbing, descending, anything?

Sample Day 9
1:00:00
Strength Session - Set 1

The Goal Of This Session: is to develop muscular strength

20 minute warm-up

2x (5 min hard, big gear, will feel difficult but shouldn’t raise your heart rate or power above Zone 3, cadence must be around 50-60, then 5 min easy, spinning legs freely, RPE 1).

20 minute cool-down

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director 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.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.