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Maximise Winter Training, Road Racing Plan TSS 500+ AV PW - FREE S&C W/Os + $25 OFF NEXT PLAN!

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach
No Ratings

Length

20 Weeks

Plan Specs

cycling road cycling advanced masters power based hr based tss based strength base period

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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/

This plan is for you if: You are capable of averaging more than 500 TSS points per week. You want to get the most from winter this year and are targeting road racing next 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 build power and strength in the winter with a view to building duration in the spring/summer. 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. The plan does not include races but you could factor these in yourself by replacing the harder weekend session with a race (or midweek if applicable).

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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 has four-five bike sessions and between two-four off the bike gym sessions (you do not need to have access to a gym, although this is an advantage, and when unsure about an exercise please research online). The comprehensive leg strength and core workouts are available with downloadable attachment in day one and are included in the price of this plan - normally sold for $125.00. It has no more than 7:39 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:55 hrs 2:00 hrs
1:55 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:55 hrs 2:00 hrs
1:55 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

0:38:00
31.9TSS
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 1

0:30:00
35TSS
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 2

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.directpowercoaching.com/motivation-and-pma/

Sample Day 3

0:30:00
35TSS
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 4

0:45:00
30TSS
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 5

0:50:00
60.3TSS
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.

10 min cool-down.

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

Sample Day 6

2:00:00
60.5TSS
Two Hours Base Zone 1-2

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 Zones 1-2, RPE 2-3 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/

$99.00 - Buy Now