NEW!! Win a 7-Day Stage Event (Race/Tour) (>750 TSS AV PW) + Email Support, $50 Back, 40WK SC Plan

Author

Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 2 Other, 6 Bike

Longest Workout

5:15 hrs

Plan Specs

cycling road cycling advanced power based hr based tss based

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.

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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 is the latest version using all the latest TrainingPeaks features, current for 2019/20 and has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

Only the Premium Spokes plans designed by Pav Bryan come with a free 40-week strength and conditioning plan (downloadable in session one on the calendar) and email support! If you have any problem completing your plan or have to deviate for any reason – Pav will personally recommend a solution within 48 hours. Fair usage applies.

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:01
Training Load By Week
Average Weekly Training Hours: 13:01
Average Weekly Breakdown

Pav Bryan, BikesEtc Magazines Cycling Guru

Spokes Fit

BikesEtc Magazines Cycling Guru. Performance Director at Spokes and Head Coach at Nutritionally Fit. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of 20 coaches, 5 nutritionists and 10 experts. I have coached riders from National Champions through to Weekend Warriors and I love working with anyone who just wants to improve.

Back to Plan Details

Sample Day 1

1:00:00
81TSS
"I Hate Pav" Intervals - Session 2

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

20 minute warm-up

6x (15 sec hard 45 sec zone 2 or 75% FTP)
4x (1 min hard 2 min zone 2 or 75% FTP)
1x (10 min FTP)

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time, use workout builder as a guide only. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session.

12 minute cool-down

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

Sample Day 1

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 2

2:00:00
98.9TSS
3x 20 Minute Zone 3 Intervals

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

20 min warm-up

3x (20 min Zones 3 (aim as high as possible but sustainable!), RPE 5, cadence normal, then 10 min easy, RPE 1-2, cadence high)

20 min cool-down

Here's a little 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 3

1:00:00
65.76TSS
Micro Intervals: Strength - Set Five

The Goal Of This Session: is to develop muscular strength

20 min warm-up

These are slightly different to sprints as we want your final effort to be almost as (if not as) strong as you're first. Pacing is more crucial here as, over the course, of 6 sets, we will look to push up the amount of power you can sustain for a very short amount of time.

10x 25" 150-200%FTP (the higher in this range the better, but, remember to finish as strong as you start, recovery is just about 3:30 minutes. Cadence is 50-60 and you might consider coming to a stand still in a big gear before starting each hard interval. RPE will be almost 7-8 by the end.

10 min cool-down

Checkout this Spokes blog on recovery, which will be crucial to ensuring you get the most from these sessions: https://spokes.fit/training/recovery-whats-the-purpose-uncovering-the-autonomic-nervous-system/

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

Sample Day 4

0:30:00
14TSS
Leg Speed Set 3 - Short

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 4

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 5

1:30:00
111.1TSS
Zone 3-4 Ride - 1.5 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

NEW!! Win a 7-Day Stage Event (Race/Tour) (>750 TSS AV PW) + Email Support, $50 Back, 40WK SC Plan

$75.00 - Buy Now
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