Smash a 7-day event in just 8 weeks! 40 Week S&C Plan, Support Groups & $25 OFF Next Plan!

Average Weekly Training Hours 16:05
Training Load By Week
Average Weekly Training Hours 16:05
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 a 7-day event in just 8 weeks time? This plan is 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PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing.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.

Sample Day 1
2:00:00
87.62TSS
Zone 2 Ride + Leg Speed Session 7

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

10 min warm-up

3x 30 min 70% FTP, but at the end of it one minute at the peak before your body starts to bounce, 5 min 55% FTP where you can relax. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

5 min cool-down

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

Sample Day 2
2:00:00
87.62TSS
Zone 2 Ride + Leg Speed Session 8

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

10 min warm-up

3x 30 min 70% FTP, but at the end of it two minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

5 min cool-down

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

Sample Day 2
1:00:00
50TSS
Base - Strength Session (Hour)

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 high reps, low weight.

Sets of 3-5 (ensure you leave time for dynamic WU & stretching CD, you can incorporate bike into this), reps 20-30 (this is not about speed nor weight but about form), recovery time 60-90 seconds per set and feel free to do one set of each then move onto the next exercise, almost like circuits, if this suits you:

- Squat (single legged or pistols to correct imbalances where necessary)

- Lunges (split squats are fine too, if you want to elevate your rear leg onto a bench you can do)

- Deadlifts (please ensure you have correct form here)

- Step-Ups (onto box or bench - ensure it is stable)

- Chest press or push ups

- Ab crunches

- Lat pull or row (can be TRX)

Correct form is key here, so if you can position a mirror to see how you look this would be an advantage.

Sample Day 3
2:00:00
87.62TSS
Zone 2 Ride + Leg Speed Session 9

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

10 min warm-up

3x 30 min 70% FTP, but at the end of it three minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

5 min cool-down

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

Sample Day 5
2:50:00
141.61TSS
Zone 2 Ride + "Sweetspot" - Session 4

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

10 min warm-up

3x 30 min 75% FTP, 5 min 90% FTP, 15 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/

Check back at this guide, need to refresh on anything? https://directpowercoaching.com/what-to-do-during-lower-base-or-easier-rides/

Sample Day 6
3:00:00
90.2TSS
Three 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/

Sample Day 6
1:00:00
50TSS
Base - Strength Session (Hour)

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 high reps, low weight.

Sets of 3-5 (ensure you leave time for dynamic WU & stretching CD, you can incorporate bike into this), reps 20-30 (this is not about speed nor weight but about form), recovery time 60-90 seconds per set and feel free to do one set of each then move onto the next exercise, almost like circuits, if this suits you:

- Squat (single legged or pistols to correct imbalances where necessary)

- Lunges (split squats are fine too, if you want to elevate your rear leg onto a bench you can do)

- Deadlifts (please ensure you have correct form here)

- Step-Ups (onto box or bench - ensure it is stable)

- Chest press or push ups

- Ab crunches

- Lat pull or row (can be TRX)

Correct form is key here, so if you can position a mirror to see how you look this would be an advantage.

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.