4 Week Base Preparation & Injury Prevention Phase (>8 Hours Av. During Previous Season)
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.All plans by this Coach
This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.
This plan is designed for the person coming off of a short break from training (3 weeks maximum), if you have had longer you might consider our 8 Week Preparation Phase plan. You might have been training above 8 hours on average each week last season (if you have been training less than 8 hours average per week, see our 4/8 Week Preparation Phase Plan (<8 Hours).
The plan starts with a very simple 4 hours, split over 4x 60 minute trainer sessions. From here, you will progress quickly and include some off-the-bike work with the goal being almost 8 hours by the end of the plan. Consider completing all training inside during this phase, this will ensure you do not push too hard.
This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.
You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.
All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).
If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create one for you.
You also get access to the Spokes support groups.
You won’t find a training plan more comprehensive than this!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:21 hrs||1:30 hrs|
|0:22 hrs||0:30 hrs|
Day Off x2
|1:07 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:21 hrs||1:30 hrs|
||0:22 hrs||0:30 hrs|
||1:07 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?