UCI U23 Nations Cup - Coupe des Nations de l'espoir Blue Line - 14 Weeks >800 TSS + FREEBIES!

Average Weekly Training Hours 15:05
Training Load By Week
Average Weekly Training Hours 15:05
Training Load By Week

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 competing at the UCI U23 Nations Cup (Blue Line) this year? Worried you're not capable? 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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 presumes you are already completing a a high level - if you've had a break recently or the jump in your average weekly TSS to the average of this plan (approx 900) is more than approximately 100 points, choose a different plan to bridge the gap or email me for help.

You should start this plan after having an easier week and doing an FTP test. Where there are two sessions in one day, the top is in the morning and one underneath the afternoon.

Weeks 3, 7 & 11 are designed to mimic the event itself. Please attempt to match the course length and profile as much as possible - however, within each session there is a power & TSS target you should attempt to stick too.

Sample Day 1
1:30:00
100TSS
Strength Session - High Weight, Low Rep

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 low weight high reps on variations of exercises such as:

Squat
Lunges
Deadlifts
Step-Ups (weighted onto box)
Leg Press

Correct form is key here

Checkout the DPC Injury Prevention Plan - comes with the market leading strength based plan: https://www.trainingpeaks.com/training-plans/cycling/tp-117875/pav-bryan-cycling-strength-development-and-injury-prevention-program-gym-based

Sample Day 1
2:06:00
115.2TSS
Extended Pyramid Intervals

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

8-10x (15 sec hard 45 sec easy), 
8 min active recovery, 
6x (1 min hard 2 min easy), 
8 min active recovery, 
3-4x (5 min hard 6 min easy). 

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session.

10-20 minute cool-down

Here's a little DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Sample Day 2
1:00:00
53.8TSS
Attack Intervals - Set 1

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time)

20 min warm-up 

3 minutes riding at a pace that you can hold for the duration, then 3 min easy spin – repeat 4 times (or until exhausted). RPE will be 8-10 during attack & 1 during recovery. Cadence high throughout

20 min cool-down.

Sample Day 2
1:00:00
72.4TSS
Russian Steps Intervals - Set 1

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

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

4 mins active rest then repeat

RPE should be 8 or more during the hard part. Cadence will be what you are used to so gear accordingly. Don’t worry about zones during this session.

20 minute cool-down

Here's a little DPC guide 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
2:00:00
115.7TSS
Zone 2 Ride + "Sweetspot" - Session 3

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

2x 30 min 75% FTP, 15 min 90% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Here's the DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Sample Day 4
2:00:00
149.5TSS
Zone 3-4 Ride - 2 Hour - Hilly - Low RPM

The Goal Of This Session: is to develop sustainable power or race pace

10 minute warm-up

Just spend the majority of this ride in Zones 3-4, this needs to be hilly but ensure you don't let your HR drop below Zone 3, Power average min Z3 for entire ride. Cadence needs to be <60 RPM on the climbs, stay seated!

10 minute 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.directpowercoaching.com/ultimate-recovery-guide/

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

Help with hill climbing technique via this video: https://www.youtube.com/watch?v=4gX2WEkot1Y

Sample Day 4
1:00:00
55.4TSS
Bursts - Set 1

The Goal Of This Session: is to improve peak power output

20 min WU

20 second all out effort from a standing start, followed by 40 second at 90%FTP(HR). Then 4 minutes active recovery before repeating until time to CD

20 min CD

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

BikesEtc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. 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 six coaches, I am a well-respected coach within the cycling community. I have coached riders from National Champions through to Weekend Warriors and love working with anyone who just wants to improve.