Win a 7-Day Stage Event (Race/Tour) (>750 TSS AV PW) + Receive $50 in Vouchers!

Average Weekly Training Hours 13:50
Training Load By Week
Average Weekly Training Hours 13:50
Training Load By Week

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 are comfortable training above 750 TSS points per week. This might mean that you are wanting to win the event or at least place very highly.

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 2
1:00:00
84.9TSS
Russian Steps Intervals - Set 2

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

15 sec max 45 sec easy
30 sec max 30 sec easy
45 sec max 15 sec easy
60 sec max 60 sec easy
45 sec max 15 sec easy
30 sec max 30 sec easy
15 sec max 45 sec easy

4 mins active rest then repeat

RPE should be 8 or more during the hard part. Cadence will be what you are used to so gear accordingly. Don’t worry about zones during this session.

20 minute cool-down

Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/

Sample Day 2
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 3
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 4
2:00:00
88.8TSS
Zone 2 Ride + "Sweetspot" - Session 1

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

10 min warm-up

2x 30 min 70% FTP, 5 min 88% 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/

Sample Day 5
0:45:00
31.5TSS
Zone 2 Ride + Leg Speed Session 2

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

10 min warm-up

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 & CD. 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.

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

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
2:00:00
152.7TSS
Zone 3-4 Ride - 2 Hour - Hilly - Low RPM

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

10 minute warm-up

Just spend the majority of this ride in Zones 3-4, this needs to be hilly but ensure you don't let your HR drop below Zone 3, Power average min Z3 for entire ride. Cadence needs to be <60 RPM on the climbs, stay seated!

10 minute cool-down

Stay seated throughout

Check out Pav Bryan's Ultimate Recovery Guide, the most important part of training but very apt for strength training: https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Plus, Pav Bryan's stretching & foam roller video:(https://www.youtube.com/watch?v=spB4VwprTIw)

Help with hill climbing technique via this video: https://www.youtube.com/watch?v=4gX2WEkot1Y

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.