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4 Week Base Preparation & Injury Prevention Phase (>8 Hours Av. During Previous Season)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.

All plans by this Coach
No Ratings

Length

4 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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:21 hrs 1:30 hrs
Other x2
0:22 hrs 0:30 hrs
Day Off x2
—— ——
Strength x2
1:07 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:21 hrs 1:30 hrs
Other
0:22 hrs 0:30 hrs
Day Off
—— ——
Strength
1:07 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Pav Bryan

Spokes - www.spokes.fit

BikesEtc Magazines Cycling Guru. Co-Founder and Performance Director at Spokes. Former 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.

Responsible for a team of fifteen coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world.

$19.00 - Buy Now