Pav Bryan - 4 Week Preparation Phase Training Plan

Average Weekly Training Hours 05:26
Training Load By Week
Average Weekly Training Hours 05:26
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/ 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. 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 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 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
0:45:00
Short Cadence Drills

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

10 min warm-up

RPM is a suggestion & you may consider starting lower.

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 until time to CD.

10 min cool-down.

Sample Day 3
0:45:00
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

Sample Day 4
0:45:00
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 Pav Bryan Core Strength & Flexibility Plan

Sample Day 6
0:45:00
Little Ring Ride

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

Consider 5 minute warm-up

You must not use the big ring at the front during this session! The goal of this is to increase your leg 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.

Consider 5 minute cool-down

Sample Day 7
1:30:00
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

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
0:45:00
Moderate Cadence Drills

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

5 min warm-up. 

Minute @ 95 Cadence, 
Minute @ 100 Cadence, 
Minute @ 105 Cadence, 
Minute @ 110 Cadence, 
Minute @ 115 Cadence, 
Minute @ 120 Cadence, 
Minute @ 125 Cadence, 
Minute @ 130 Cadence,

2 min rest, focus on maintaining that cadence & not bouncing on the saddle. Repeat until CD.

5 min cool-down.

Sample Day 10
0:45:00
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

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.