Winter Miles, Summer Smiles - Ultimate Duration Building Plan - FREE S&C W/Os + $25 OFF NEXT PLAN!
Pav Bryan - BikesEtc Magazines Cycling GuruAll plans by this Coach
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.Still have questions about this plan?
This plan has been designed by Pav Bryan Performance Director at Spokes, Amazon #1 New Release Author (The Guide to Truly Effective Cycling) and former BikesEtc Magazine’s Cycling Guru. www.facebook.com/pavbryan - www.instagram.com/pavbryan
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 training for an event next year and are looking to build duration and strength in the winter with a view to building power in the spring/summer. This plan follows a typical base periodisation approach where you'll focus on building saddle time, strength (both on & off the bike), core & flexibility plus other aspects listed below. It is not specific to anyone discipline so will be applicable for those who aren't sure on what their goals will be or if you just want to be faster, stronger and better!
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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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!
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 four-five midweek sessions (usually hour but maximum two hours, including core/leg strength sessions), two weekend sessions which can be swapped easily, making it more adaptable by the user. It also comes with comprehensive leg strength and core workouts (with downloadable attachments in day one - worth $99). You could include a club ride at weekends, this needs to be controlled within the parameters of the training. It has a maximum 15:30 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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:02 hrs||6:00 hrs|
|1:31 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:02 hrs||6:00 hrs|
||1:31 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter