Pav Bryan - 4 Week Leg Speed & Efficiency Training Plan (Complimentary)

Average Weekly Training Hours 02:15
Training Load By Week
Average Weekly Training Hours 02:15
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. Do you sometimes struggle to maintain a high cadence when riding or do you feel like your efficiency could use some work? If so, this complimentary plan is for you! This program is to compliment your existing regime not to replace. Add this to your current program. The "Leg Speed Set" sessions are designed to be easier sessions at low power or effort, they can be used as easier sessions in between harder training on your current plan. The "Single Legged Drills" will be more strength based and therefore additional recovery should be factored in after the session to allow your body time to adapt. 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 a cadence monitor. 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 5
1:00:00
Wattbike - Pedaling Technique Session

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

Consider 10 minutes warm-up

Using the Wattbike's Polar View start getting your pedaling more efficient

Refer to this blog for more http://www.pavbryan.com/how-to-pedal/

Consider 10 minutes cool-down

Sample Day 9
1:00:00
Leg Speed Set 1

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

5 min WU

5 min at RPM +20 on last average from FTP test or the rate at which you started bouncing on Spin-Ups less 10, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. Repeat until time to CD

5 min CD

Sample Day 12
1:00:00
Single Leg Drills

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

20 min warm-up

1 min left leg only, 1 min right leg only – repeat 10 times concentrating on pedalling smoothly. Try not to "catch" the pedal.

20 min cool-down

Sample Day 16
1:00:00
Leg Speed Set 2

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

5 min WU

10 min at RPM +20 on last average from FTP test or you can also use the rate at which you started bouncing on Spin-Ups less 10, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. Repeat until time to CD. Short last one!

5 min CD

Sample Day 19
1:00:00
Single Leg Drills

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

20 min warm-up

1 min left leg only, 1 min right leg only – repeat 10 times concentrating on pedalling smoothly. Try not to "catch" the pedal.

20 min cool-down

Sample Day 23
1:00:00
Leg Speed Set 3

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

5 min WU

15 min at RPM +20 on last average from FTP test, you can also use the rate at which you started bouncing on Spin-Ups less 10, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. Repeated until time to CD (short last one!)

5 min CD

Pav Bryan
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Pav Bryan Cycle 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.