Pav Bryan - Long Hilly Sportive Training Plan - 18 Weeks - 115+ Miles, UK Hills - Support Included

Average Weekly Training Hours 06:47
Training Load By Week
Average Weekly Training Hours 06:47
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/

Have you entered a long hilly UK sportive this year? Worried you're not capable? Maybe you want to enjoy it more? This is the one for you!

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 has one long ride per week, two midweek sessions (usually hour to hour and half max), one short weekend session too which can be dropped if you need to catch up on one missed during the week. It also comes with two basic half hour core sessions (via a video) & two rest days per week.

Sample Day 2
0:30:00
35TSS
Core Strength & Flexibility Workout

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

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 3
0:56:00
52.8TSS
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/

Sample Day 5
0:30:00
35TSS
Core Strength & Flexibility Workout

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

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 6
0:45:00
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

Look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at "race" intensity (in this instance think about the hardest you might go during the test tomorrow (very hard!)

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 7
0:33:00
22.2TSS
3' Aerobic Test

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

20 minute warm-up

3 minutes all out, note the result. Please press lap before & after effort.

10 minutes cool-down

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

Sample Day 9
1:00:00
29.1TSS
Leg Speed Set 1

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

5 min WU

5 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD

5 min CD

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

Sample Day 10
0:30:00
35TSS
Core Strength & Flexibility Workout

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

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

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.