Pav Bryan - 8 Week Track Cycling Training Plan - Videos, Guides & Support Included!

Average Weekly Training Hours 06:43
Training Load By Week
Average Weekly Training Hours 06:43
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.com/about-pav-bryan/ Are you planning on racing on the track this year? Worried you're not capable? This is the plan for you! Buy this plan and you'll receive sessions completable with heart rate (HR), power or effort (RPE). You'll 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. It has no more than 7:17 hours per week training & can be completed with a minimum of heart rate and cadence monitors. What's more we want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. 95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they can be directly uploaded to Garmin to complete! This plan has two midweek sessions (usually hour max), two weekend sessions (one shorter and one longer). It also comes with one basic hour long strength session and one half hour core session (via a video) & one to two rest days per week. Position on your bike will be crucial. You should consider having a professional bike fit prior to starting the plan. Then setup a mirror as your train to ensure you can hold the desired position. Get a friend to video you on the road or while racing, check you're racing in a similar position to your training. We would love to hear how you get on! Please find us on all social media platforms - @directpowercoaching

Sample Day 2
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.pavbryan.com/motivation-and-pma/

Sample Day 3
1:00:00
Strength Session

The goal of this session is to increase leg strength, remove any imbalances between legs & prepare the body for adding power to legs

You should consider professional help with this session

Looking for high weight low reps on variations of exercises such as:

Squat (single legged to correct imbalances where necessary)
Lunges
Deadlifts
Step-Ups (weighted onto box)
Leg Press

Sample Day 5
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.pavbryan.com/event-checklist/

Sample Day 6
1:00:00
66.8TSS
FTP Test

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

20 min warm-up. 

20 minutes maximum sustainable power. Conduct test & note results. Compare it to your previous. Changes can mean you are fitter or fatigued. 95% of achieved in test is FTP.

20 min cool-down.

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

Sample Day 7
2:00:00
91.9TSS
Little Ring Ride

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

Consider 10 minute warm-up

You must not use the big ring at the front during this session! The goal of this is to increase your speed (cadence) and be more controlled doing so. Please find a suitable route with some hills and get your cadence high! No real specifics but be controlled, take breaks if needs be.

Consider 10 minute cool-down

If indoors you can focus on steady state low intensity work with RPM higher than "feels" comfortable

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

Sample Day 9
1:00:00
88.7TSS
Seated Accelerations - Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

10x 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.pavbryan.com/ultimate-recovery-guide/

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

Sample Day 10
0:45:00
38.4TSS
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 guide I wrote on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.pavbryan.com/motivation-and-pma/

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Pav Bryan Cycle 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.