Make Off-Season Count - Ultimate Winter Training Plan (<300 TSS AV PW) + Receive $50.00 in Vouchers!
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 for you if: You are new to structured training or are capable of averaging up to 300 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!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:01 hrs||1:30 hrs|
Day Off x2
|0:28 hrs||0:30 hrs|
|0:54 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:01 hrs||1:30 hrs|
||0:28 hrs||0:30 hrs|
||0:54 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?