DPCT - 4 Week Sprint Training Plan (Complimentary) + Guides, Support Groups & $25 OFF NEXT PLAN

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

4 Weeks

Typical Week

2 Bike

Longest Workout

1:15 hrs

Plan Specs

cycling road cycling beginner power based hr based tss based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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/

Do you struggle with sprint power output? Then this complimentary plan is for you! Add this program is to your existing regime do not to replace.

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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 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 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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:57

Pav Bryan, BikesEtc Magazines Cycling Guru

Spokes Fit

BikesEtc Magazines Cycling Guru. Performance Director at Spokes and Head Coach at Nutritionally Fit. 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 20 coaches, 5 nutritionists and 10 experts. I have coached riders from National Champions through to Weekend Warriors and I love working with anyone who just wants to improve.

Back to Plan Details

Sample Day 1

1:00:00
25.5TSS
Sprint Test

The Goal Of This Session: is to set a benchmark or check progress against a previous score
20 min warm-up.

If you have power meter then this is a 6 second all out sprint. Do three in total, one from a total stand still & two more while already riding. We need the peak power achieved in each sprint only

If you do not have a power meter then find two fixed points approx 250 meters apart then time yourself how long it takes to go from one to the other. 3 times total, one from stand still plus two more while moving.

Give yourself about 5 minutes active recovery between sprints

Keep it repeatable!

20 minute 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 4

0:56:00
42.7TSS
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 8

1:00:00
63.1TSS
Sprint Intervals - Set 1

The Goal Of This Session: is to improve peak power output

15 min warm-up,
 
5x (15 sec all out max effort followed by 5 min 45 sec easy spin). Try to come to a complete standstill for the sprints, either stop if indoors, or track stand if out (get as close as possible!). Try to keep cadence high throughout & you shouldn't need to change gears too soon during the sprints.

15 min cool-down.

Sample Day 11

0:45:00
59.7TSS
Seated Accelerations (RPM) - Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

6x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min 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)

Sample Day 15

1:00:00
85TSS
Sprint Intervals - Set 2

The Goal Of This Session: is to improve peak power output

15 min warm-up, 

10x (15 sec all out max effort followed by 2 min 45 sec easy spin). Try to come to a complete standstill for the sprints, either stop if indoors, or track stand if out (get as close as possible!). Try to keep cadence high throughout & you shouldn't need to change gears too soon during the sprints.

15 min cool-down.

Sample Day 18

0:53:00
74.7TSS
Seated Accelerations (RPM) - Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

8x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min 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)

Sample Day 22

1:15:00
98.8TSS
Sprint Intervals - Set 3

The Goal Of This Session: is to improve peak power output

20 min warm-up, 

5x (20 sec all out max effort followed by 2 min 45 sec easy spin) then 5 min active rest and repeat. Try to come to a complete standstill for the sprints, either stop if indoors, or track stand if out (get as close as possible!). Try to keep cadence high throughout & you shouldn't need to change gears too soon during the sprints.

20 min cool-down.

DPCT - 4 Week Sprint Training Plan (Complimentary) + Guides, Support Groups & $25 OFF NEXT PLAN

$19.00 - Buy Now