Complete a 7-Day Stage Event (Race/Tour) on Limited Time + Receive $50 in Vouchers!

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:14

This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

This plan is for you if you are targeting a 7-day event (can be race, tour, or any paced event) this year and have limited time to train (approx. one hour per day during the week + some longer weekend rides). If you have longer to train, you can consider simply adding duration to each session during the week, selecting our Win a 7-Day Stage Event plan, or contacting team@spokes.fit for a personalised plan.

Note: this plan is incredibly demanding on the body. It is strongly advised that you pick the 20 week version of this plan.

Once you have completed this plan you will be ready to start your taper into your main event. It would be advantageous for you to add some practise rides (similar to your event) during the final two phases. When/if doing so, please replace the most similar session(s) during the week.

This plan presumes that you have been riding consistently for at least 4 weeks (ideally 8), if you haven't, you should check out our Preparation Phase plans before starting this. Where double session exist do them in the order as presented on the plan, ideally this is bike session early morning and the other session late in the evening.

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!

Sample Day 1
1:00:00
59.9TSS
6-8 x 2.5' FTP - Shorter

The Goal Of This Session: is to increase your threshold power

10-20 minute warm-up

6-8x 2.5 minute FTP, TT/Race/Preferred cadence, RPE 7-8 with 2.5 minute easy spin, RPE 1

10-20 minute cool-down

Check out this blog on how to improve your FTP: https://spokes.fit/training/how-to-boost-your-ftp/

Sample Day 2
1:00:00
54.3TSS
Zone 3 Ride + FTP - Session 1 - Shorter

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

10 min warm-up

30 min 80% FTP, 5 min 95% FTP, 10 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.

5 min cool-down

Checkout Pav Bryan's Ultimate Ride Fuel Guide for some help on how to fuel for this: https://spokes.fit/nutrition/pav-bryans-ultimate-ride-fuel-guide/

Sample Day 3
1:00:00
70TSS
Core Strength & Flexibility Workout (60 Min) (Pav Bryan's S&C Video)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

We recommend that you follow the guidance of a qualified professional.

Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 4
0:40:00
68.1TSS
Tabata - Set 2

The Goal Of This Session: is to increase your anaerobic threshold 

20 min warm-up

Sprint all out for 20 sec then coast 10 sec, repeat 6-8 times. RPE will be 10 for sprints. 2 min active recovery and repeat.

10 min cool-down

Check out this blog on how to improve your FTP: https://spokes.fit/training/how-to-boost-your-ftp/

Sample Day 5
2:50:00
142.3TSS
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 Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Check out the Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

Sample Day 5
1:00:00
70TSS
Core Strength & Flexibility Workout (60 Min) (Pav Bryan's S&C Video)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

We recommend that you follow the guidance of a qualified professional.

Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 6
4:00:00
169TSS
Four 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 (rescue to two hours if 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 Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

Pav Bryan
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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.