Pav Bryan - 4 Week Leg Speed & Efficiency Plan (Complimentary) - Videos, Guides & Support Included!

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. 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 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 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 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 info@directpowercoaching.com.

Sample Day 2
0:56:00
52.8TSS
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.

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

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

Consider 10 minutes cool-down

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Sample Day 9
1:00:00
29.1TSS
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, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD

5 min CD

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Sample Day 12
1:00:00
27.7TSS
Single Leg Drills

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

20 min warm-up. 

1 min left leg only, 1 min right leg only – repeat 10 times concentrating on pedalling smoothly. 

20 min cool-down

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Sample Day 16
0:55:00
28.9TSS
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, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD.

5 min CD

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Sample Day 19
1:00:00
27.7TSS
Single Leg Drills

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

20 min warm-up. 

1 min left leg only, 1 min right leg only – repeat 10 times concentrating on pedalling smoothly. 

20 min cool-down

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Sample Day 23
1:10:00
37.9TSS
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, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeated until time to CD.

5 min CD

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

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.

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.