Pav Bryan - Ultimate Winter Training Plan (Club Ride Included) - Video, Guides & Support Included!

Average Weekly Training Hours 06:09
Training Load By Week
Average Weekly Training Hours 06:09
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/ This plan is for you if: You want to get the most from winter this year. You are worried you'll miss the chance to maximise your off-season gains. You are training for an event next year and are looking to keep focus on building power and strength. This plan does not include typical base training and follows a more reverse periodisation approach where you'll focus on building power output, strength (both on & off the bike), core & flexibility plus other aspects listed below. It includes one club ride per week for those who are keen to ride with their friends throughout winter, it can be moved from either weekend day and follows a logical structure (i.e. 3 in 4 weeks after the first initial phase). Buy this plan and you'll receive sessions completable with power, heart rate (HR), 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 7:33 hours per week training & can be completed with a minimum of heart rate and cadence monitors, a power meter is an advantage for any training plan. What's more we want you to succeed! 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. 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 four midweek sessions (usually hour max, including core/leg strength sessions), two weekend sessions (one club ride & one core). It also comes with comprehensive leg strength and core workouts (with downloadable attachments in day one - worth $125.00) Position on your bike (whether road or TT) 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 - @dpcyclecoaching (Twitter) or @directpowercoaching (FB & IG).

Sample Day 2
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 1 – Core strength

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Donkey clamshell
2. Lying single/double leg extension
3. Back extensions
4. Single or double leg pelvic bridge
5. Plank

CD by stretching at the end

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.pavbryan.com/motivation-and-pma/

Sample Day 5
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 2 - Lower body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Single leg bench/step squat
2. Single leg deadlift
3. Step-up with knee drive through
4. Lunge to balance

CD by stretching at the end

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.pavbryan.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.pavbryan.com/motivation-and-pma/

Sample Day 7
0:30:00
Week 1-3 – Stabilisation & Core Activation Phase: Day 3 – Upper body

The Goal of this Session: is to develop good core strength & flexibility

Start each session with Hip-spine-shoulder mobility - Book opening, roll down, downward dog, hip flexor, etc. e.g. Hold toes squat-to-stand

1. Push-ups on bosu ball/TRX
2. TRX Row
3. Shoulder press on single leg
4. Lat pull down

CD by stretching at the end

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.pavbryan.com/how-to-pedal/

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.