Acclimate to Riding in Heat (Heat Outdoors) - Hot Weather Package - Overlay - 300-500 TSS AV PW

Average Weekly Training Hours 02:44
Training Load By Week
Average Weekly Training Hours 02:44
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/

Has the temperature recently changed outdoors or do you want to get outdoors to train, but suffer in the heat? Do you consider yourself to be a 'trained' athlete, you might train between 300-500 TSS points per week? This plan is for you! This is to compliment your existing regime not to replace. Add this to your current program. It is part of the wider; Hot Weather Package, brought to you by DPC.

Purchase this plan and get a 20% discount voucher for use off a Spruzza device, the perfect accompaniment to any Hot Weather Plan!

PLEASE NOTE: We are aware of a problem affecting some of the links within this plan and apologise for the inconvenience. If you experience this, 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. Thank you for your patience.

We will be looking to gradually adapt your body to the heat you have outdoors, this will require some form of 'on-the-bike' cooling, we recommend the Spruzza device for this. It is a five week long plan. It is important to add this to your existing training and not to replace anything.

This plan will ask you to ride outdoors in the heat, a smaller training loop is more ideal for this so you can be close to somewhere to cool off. If you begin to feel ill during any of the acclimation sessions, slow down or stop.

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!

Sample Day 3
0:50:00
32.4TSS
HWP Outdoor Session - 2x 15'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 15 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

Sample Day 6
0:50:00
32.4TSS
HWP Outdoor Session - 2x 15'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 15 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

Sample Day 10
1:00:00
40.8TSS
HWP Outdoor Session - 2x 20'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 20 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

Sample Day 13
1:00:00
40.8TSS
HWP Outdoor Session - 2x 20'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 20 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

Sample Day 17
1:20:00
57.3TSS
HWP Outdoor Session - 2x 30'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 30 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

Sample Day 20
1:20:00
57.3TSS
HWP Outdoor Session - 2x 30'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 30 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

Sample Day 24
1:50:00
82TSS
HWP Outdoor Session - 2x 45'

The Goal Of This Session: is to help you acclimate to hot weather conditions

Your WU & CD can be discarded if you choose to build into the power required today

2x 45 minute easy sessions, try to make it flat terrain (where possible), you can focus on pedalling technique to help pass the time, at around 70% FTP. Take one 10 minute off the bike rest period in between, find some shade for this.

Every couple of minutes spray your face with your Spruzza (or similar cooling method) device (as per their instructions). As you begin to become more comfortable in the heat, you can continue using your Spruzza for other rides.

No food should be needed, but you should keep adequately hydrated.

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.