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Resuable 12 Week Introduction to a Crit Plan - 40 Week S&C Plan, Support Groups & $25 OFF NEXT PLAN!


Pav Bryan - BikesEtc Magazines Cycling Guru

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12 Weeks

Plan Specs

cycling road cycling beginner hr based tss based

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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.

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Plan Description

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:

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.

COMPLIMENTARY 40 Week Core/Leg Strength program included (worth $99.00)! Continue to use it long after you've finished this plan! 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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 -> 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 totally compatible (upload-able/exportable) with Zwift, TrainerRoad, Smart Trainers & ERG Modes!

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 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 (, you can get the code from the DPCT Facebook group or email


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:00 hrs 1:15 hrs
—— ——
0:52 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:00 hrs 1:15 hrs
—— ——
0:52 hrs 1:00 hrs

Training Load By Week

Pav Bryan: #1 Amazon New Release Author & Performance Director at Spokes Fit

Spokes Fit

Performance Director at Spokes, I am responsible for a team of over twenty of cycling’s leading experts and am a well-respected figurehead within the cycling industry.

I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.

Sample Day 1

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:

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

Sample Day 2

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:

Sample Day 3

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:

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

Sample Day 5

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:

Sample Day 6

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

Check out this video for ideas:

Sample Day 8

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:

Sample Day 9

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:

Stretching & foam roller guide:(

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