Pav Bryan - 4 Week Preparation Phase Training Plan - Videos, Guides & Support Included!

Average Weekly Training Hours 05:22
Training Load By Week
Average Weekly Training Hours 05:22
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/ 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. 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 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 info@directpowercoaching.com.

Sample Day 2
0:30:00
19.2TSS
Moderate Cadence Drills

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

5 min warm-up. 

Start with an easy cadence then every 2 min increase by 5 for a total of 8 minutes then take 2 min rest, focus on maintaining that cadence & not bouncing on the saddle

Repeat once then 7 min cool-down. 

Right down your max cadence in the box below

You change change the starting cadence to suit your needs - keep the gearing easy, this is about RPM not effort!

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

Sample Day 3
0:45:00
50TSS
Strength Session - Low Weight, High Rep

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

You should consider professional help with this session

Looking for low weight high reps on variations of exercises such as:

Squat (single legged to correct imbalances where necessary)
Lunges
Deadlifts
Step-Ups (weighted onto box)
Leg Press

Correct form is key here

Checkout the DPC Injury Prevention Plan - comes with the market leading strength based plan: https://www.trainingpeaks.com/training-plans/cycling/tp-117875/pav-bryan-cycling-strength-development-and-injury-prevention-program-gym-based

Sample Day 4
0:30:00
25TSS
Pilates, Yoga or Core

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

An excellent opportunity to add in some off the bike core, flexibility and stability work

Where possible seek professional guidance or join a class for motivation

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

Sample Day 4
0:30:00
13.5TSS
Leg Speed Set 1 - Short

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

5 min WU

5 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat until time to CD

5 min CD

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

Sample Day 6
0:45:00
36.8TSS
Little Ring Ride

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

Consider 10 minute warm-up

You must not use the big ring at the front during this session! The goal of this is to increase your speed (cadence) and be more controlled doing so. Please find a suitable route with some hills and get your cadence high! No real specifics but be controlled, take breaks if needs be.

Consider 10 minute cool-down

If indoors you can focus on steady state low intensity work with RPM higher than "feels" comfortable

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

Sample Day 7
1:30:00
63.4TSS
Easy Solo Ride - Tactical Focus

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/

Sample Day 9
0:30:00
10.5TSS
Russian Steps - Speed Style - Short

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

10 min warm-up

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance, the easy parts just reduce right off.

15 sec max 45 sec easy,
30 sec max 30 sec easy,
45 sec max 15 sec easy,
60 sec max 60 sec easy,
45 sec max 15 sec easy,
30 sec max 30 sec easy,
15 sec max 45 sec easy,

Don’t worry about zones during this session.

12 min cool-down

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.