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Ultimate Guide to Weight (Fat) Loss - 40 Week S&C Plan, Support Groups & $25 OFF NEXT PLAN!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

cycling road cycling beginner intermediate masters weightloss power based hr based tss based

Refund Policy

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: www.directpowercoaching.com/about-pav-bryan/

Are you looking to lose fat weight? Worried you're going to drop muscle instead? Or are you simply struggling to make it happen? Then this is the plan for you!

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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 -> 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 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 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 with a sample recipe book containing nearly 50 dishes that will support your training and recovery. The food has been thought of with the time crunched athlete in mind and will be a favourite with the whole family. For full access see our Nutritionally Fit program: http://www.directpowercoaching.com/cycle-coaching-services/fitness-diet/

This plan has four cycling sessions and two shorter core ones (with video examples of what you could do), one full rest day per week and one optional day (which allows you to move another session around - in the first two weeks there are two full rest days - you can add one hour into these weeks if you've been training at least 4 weeks prior - on testing weeks always take the additional day rest) will ensure you always get enough recovery and your body is able to adapt and shift your unwanted fat mass.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:44 hrs 1:00 hrs
1:39 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:44 hrs 1:00 hrs
1:39 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

1:00:00
25TSS
One Hour Base Zone 1

The Goal Of This Session: is to improve fat metabolism in your body & prepare your body for higher intensity training

No warm-up or cool-down, can be done inside or out (flat if out). Stay in Zone 1, RPE 2 or below, cadence high

No food during & only electrolyte drink

Check out the DPC Base Miles Guide: http://www.directpowercoaching.com/what-to-do-during-lower-base-or-easier-rides/

Sample Day 2

1:00:00
70TSS
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 4

1:00:00
36.7TSS
Short Cadence Drills

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

10 min warm-up

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 at least once. 

10 min cool-down.

You change change the starting cadence to suit your needs - keep the gearing easy, this is about RPM not effort!

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

Sample Day 5

1:00:00
25TSS
One Hour Base Zone 1

The Goal Of This Session: is to improve fat metabolism in your body & prepare your body for higher intensity training

No warm-up or cool-down, can be done inside or out (flat if out). Stay in Zone 1, RPE 2 or below, cadence high

No food during & only electrolyte drink

Check out the DPC Base Miles Guide: http://www.directpowercoaching.com/what-to-do-during-lower-base-or-easier-rides/

Sample Day 6

0:30:00
10.5TSS
Russian Steps - Speed Style

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

10 min warm-up

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance, the easy parts just reduce right off.

15 sec max 45 sec easy,
30 sec max 30 sec easy,
45 sec max 15 sec easy,
60 sec max 60 sec easy,
45 sec max 15 sec easy,
30 sec max 30 sec easy,
15 sec max 45 sec easy,

Don’t worry about zones during this session.

12 min cool-down

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

Sample Day 6

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 8

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/

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