Pav Bryan - 12 Week Introduction to a Criterium Plan (HR) - Videos, Guides & Support Included!

Average Weekly Training Hours 04:52
Training Load By Week
Average Weekly Training Hours 04:52
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/

If you are new to road and criterium racing (crits) then this plan is a great introduction to this discipline. It has no more than 5:30 hours per week training & can be completed with a minimum of heart rate and cadence monitors. This plan presumes you have at least four weeks riding completed before starting, if you have not ridden this much consider doing a short body prep phase prior.

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!

Technique will also play a massive part. If possible join a local Go-Ride club skills session or check out your local race venue to see if they have any. If you can get a friend to video you then you can analyse technique such as sprinting and group riding later.

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
22.7TSS
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.

Note down the peak at which you started to bounce

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 3
1:00:00
Activation Session Development

The Goal Of This Session: is to develop a day before routine (activation session).
 
Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day

Your coach will be happy to help with this but 
look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity

Make notes today & tomorrow on how it felt so we can come back to this and develop it over time

Focus on having everything ready for your upcoming event. Allow your mind to be filled with positive thoughts. Repeat mantras, power words or affirmations

Event checklist: http://www.directpowercoaching.com/event-checklist/

Sample Day 4
0:45:00
25TSS
Max HR Test

The Goal Of This Session: is to set your training zones & set a benchmark or check progress against a previous score

20 min warm-up.

Find a tough hill & power up it in a hard gear, should be at least 3 minutes long. Go all out! Later note your max heart rate achieved. Use Strava to track time up hill.

Compare it to your previous. Changes can mean you are fitter or fatigued.

20 min cool-down.

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Sample Day 6
1:00:00
53.3TSS
Zone 3-4 Ride - 1 Hour (Flat Pacing)

The Goal Of This Session: is to develop sustainable power or race pace

10 minute warm-up

Spend as much time in the Power/HR zones 3-4 (check them on TP by going to settings on clicking the heart icon to the left). Try to pace really flat, keep HR steady throughout.

10 minute cool-down

Check out the DPC Ultimate Ride Fuel Guide: http://www.directpowercoaching.com/ultimate-ride-fuel-guide/

Sample Day 7
1:00:00
50TSS
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 9
0:45:00
28.3TSS
Early Season - "Sweetspot" Session 1

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

2x 8 min SS (88-93% of FTP/HR) with 9 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Sample Day 10
1:00:00
28.3TSS
Strength Session - Set 1

The Goal Of This Session: is to develop muscular strength

20 minute warm-up

2x (5 min hard, big gear, will feel difficult but shouldn’t raise your heart rate or power above Zone 3, cadence must be around 50-60, then 5 min easy, spinning legs freely, RPE 1).

20 minute cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Pav Bryan, BikesEtc Magazines Cycling Guru
|
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.