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Make Off-Season Count - Ultimate Winter Training Plan (>500 TSS AV PW) + Receive $50.00 in Vouchers!

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

20 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 for you if: You have been training in a structured manner for more than a couple of years or are capable of averaging more than 500 TSS points per week. You want to get the most from winter this year. You are worried you'll miss the chance to maximise your off-season gains. You are training for an event next year and are looking to build power and strength in the winter with a view to building duration in the spring/summer. This plan does not include typical base training and follows a more reverse periodisation approach where you'll focus on building power output, strength (both on & off the bike), core & flexibility plus other aspects. It is not specific to anyone discipline so will be applicable for those who aren't sure on what their goals will be or if you just want to be faster, stronger and better!

Once you have completed this plan you will be ready to start your more specialised training. Consider using the $50.00 voucher included with this plan to get hire a Spokes coach or receive a Personalised Training Plan -> checkout spokes.fit for more info. If you choose to go it alone, you might consider switching the strength sessions to something less maximal, maybe more focused on building explosive power (4-8 weeks), then to more strength maintenance following that (maybe only twice per week).

This plan presumes that you have had an end of season break. If you have had just one week off (and this is enough!) you might consider starting this plan at week three. Anymore than one week off the bike, you should start at the beginning. If you've had more than one month off the bike, consider repeating weeks 1-3, before testing and then continuing the plan.

Where double sessions exist, do the bike session in the morning and the other session as late in the day as possible. Try to give yourself as big a gap between the two as possible. The exception might be if you have a leg speed (easy) session scheduled on the same day as a non-bike session, they can be done right after the other.

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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:35 hrs 2:00 hrs
1:34 hrs 1:00 hrs
—— ——
0:51 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
5:35 hrs 2:00 hrs
1:34 hrs 1:00 hrs
—— ——
0:51 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.

Sample Day 1

0:45:00
31.5TSS
Zone 2 Ride + Leg Speed Session 1

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 one minute 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 1

0:45:00
50TSS
Core Strength & Flexibility Workout (45 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 2

0:40:00
15.3TSS
Russian Steps - Speed Style!

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

10 min warm-up

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance, the easy parts just reduce right off.

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,

5 mins active rest then repeat.

Don’t worry about zones during this session.

9 min cool-down

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

Sample Day 3

0:30:00
13.5TSS
Leg Speed Set 1 - Short

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

5 min WU

5 min easy gear, low effort, this is about controlled cadence. You can use the rate at which you started bouncing on Spin-Ups less 10. Split with 5 min normal relaxed pedalling. Repeat until time to CD

5 min CD

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

Sample Day 3

0:45:00
50TSS
Core Strength & Flexibility Workout (45 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

0:45:00
39.1TSS
Early Season - "Sweetspot" Session 1

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

10 min warm-up

2x 8 min SS (88-93% of FTP/HR) with 9 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Sample Day 5

0:45:00
31.5TSS
Zone 2 Ride + Leg Speed Session 1

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 one minute 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/

$39.00 - Buy Now