NEW!! 4 Week Base Preparation & Injury Prevention Phase (<8 Hours Av. During Previous Season)
Author
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
All plans by this CoachLength
4 Weeks
Typical Week
3 Bike, 2 Other, 2 Day Off, 1 Strength
Longest Workout
1:30 hrs
Plan Specs
cycling road cycling beginner intermediate masters power based hr based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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 up to around 8 hours on average each week last season (if you have been training more than 8 hours average per week, see our 4/8 Week Preparation Phase Plan (>8 Hours).
The plan starts with a very simple 2 hours, split over 4x 30 minute trainer sessions. From here, you will progress quickly and include some off-the-bike work with the goal being almost 6 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!
Stats
Sample Day 1
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
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
10 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 once,
5 min CD
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 5
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
15 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10.
10 min CD
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 7
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
20 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10.
5 min CD
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 9
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up.
Start with an easy cadence then every 2 min increase by 5 for a total of 8 minutes then take 2 min rest, focus on maintaining that cadence & not bouncing on the saddle
Repeat once then 12 min cool-down.
Right down your max cadence in the box below
You change change the starting cadence to suit your needs - keep the gearing easy, this is about RPM not effort!
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 11
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 minute warm-up
5x (15 sec hard 45 sec easy),
2 min active recovery,
3x (1 min hard 2 min easy),
2 min active recovery,
2x (5 min hard 6 min easy).
As this is cadence based resistance should be low & aim to get your cadence as high as possible for the hard parts (should be sustainable for the duration). During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this part of the session.
5 minute cool-down
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 13
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/