DPC Winter Challenge - 4 Week Plan - Videos, Guides & Support Included - >500 TSS AV PW

Author

Pav Bryan - BikesEtc Magazines Cycling Guru

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 3 Other, 5 Bike

Longest Workout

1:45 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based hr based tss based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 have been training in a structured manner for more than a couple of years or are capable of averaging more than 500 TSS points per week (you might be training 6 days per week). It is not specific to any one 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!

PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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 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 midweek sessions (usually hour max, including core/leg strength sessions), two weekend sessions (usually this is one longer & one easy/short plus core), the Sunday bike session can be dropped if you need to catch up on one missed during the week, making it more adaptable by the user). It has no more than 7:35 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:36
Training Load By Week
Average Weekly Training Hours: 06:36
Average Weekly Breakdown

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'.

Back to Plan Details

Sample Day 1

1:00:00
41.9TSS
Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

1 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 4 min easy spin, repeat until CD :)

15 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.directpowercoaching.com/ultimate-recovery-guide/

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

Sample Day 2

0:28:00
57.6TSS
Short Russian Steps Intervals - Set 1

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

10 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

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.

10 minute 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

1:00:00
75TSS
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the DPC Core Strength & Flexibility Program via https://www.trainingpeaks.com/training-plans/other/tp-98582/pav-bryan-the-ultimate-core-strength-flexibility-training-plan-home-based-no-gym

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 4

0:30:00
13.5TSS
Leg Speed Set 1

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

5 min WU

5 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat until time to CD

5 min CD

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

Sample Day 5

1:30:00
108.8TSS
Zone 3-4 Ride - 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 when climbing, stay seated!

10 minute cool-down

Check out the DPC Ultimate Ride Fuel Guide: http://www.directpowercoaching.com/ultimate-ride-fuel-guide/

Sample Day 6

0:30:00
13.5TSS
Leg Speed Set 1

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

5 min WU

5 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat until time to CD

5 min CD

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

Sample Day 6

1:00:00
75TSS
Core Strength & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the DPC Core Strength & Flexibility Program via https://www.trainingpeaks.com/training-plans/other/tp-98582/pav-bryan-the-ultimate-core-strength-flexibility-training-plan-home-based-no-gym

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

DPC Winter Challenge - 4 Week Plan - Videos, Guides & Support Included - >500 TSS AV PW

$19.00 - Buy Now