DPCT - 4 Week Preparation Phase Training Plan + Videos, Guides, Support Groups & $25 OFF NEXT PLAN!
Pav Bryan - BikesEtc Magazines Cycling GuruAll plans by this Coach
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/
This plan is for you if you have had anytime off from cycling or are starting a new season, annual training plan or macro cycle and need to prepare your body for upcoming training.
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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 email@example.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 had a break from cycling, we recommend you start with something similar to this if you have had any extended period off the bike.
This plan is laying the foundation before any harder training load (even lower intensity, longer duration) is introduced. Weight sessions are low weight, high rep, think about how you could improve technically. Use the weekend rides to prepare yourself mentally too - focus on what you want your season goals to be, write them down or place them where you may need reminding of why you are doing this.
This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email firstname.lastname@example.org.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:33 hrs||2:00 hrs|
Day Off x2
|1:18 hrs||0:45 hrs|
|0:30 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:33 hrs||2:00 hrs|
||1:18 hrs||0:45 hrs|
||0:30 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?