Winter Miles, Summer Smiles - Ultimate Winter Training Plan - FREE S&C W/Os + $25 OFF NEXT PLAN!
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Author
Pav Bryan - BikesEtc Magaiznes Cycling Guru
All plans by this CoachLength
12 Weeks
Refund Policy
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 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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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! 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 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 $125.00). You could include a club ride at weekends, this needs to be controlled within the parameters of the training. It has a maximum 10:30 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.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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6:36 hrs | 4:00 hrs |
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1:00 hrs | 0:30 hrs |
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—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
6:36 hrs | 4:00 hrs | |
|
|
1:00 hrs | 0:30 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
Sample Day 1
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 2
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 3
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 minute warm-up
3x (15 sec hard 45 sec easy)
2x (1 min hard 2 min easy)
1x (5 min hard 6 min easy)
As this is cadence based resistance should be low & aim to get your cadence as high as possible for the hard parts (should be sustainable for the duration). During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this part of the session.
5 minute cool-down
Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/
Sample Day 4
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 6
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
Your coach will be happy to help with this but
look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity
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 7
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.
20 min cool-down.
Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/
Sample Day 8
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