NEW!! Win a 3-Day Haute Route Event (>750 TSS AV PW) + Email Support, $50 Back, 40WK SC Plan

Average Weekly Training Hours 12:56
Training Load By Week
Average Weekly Training Hours 12:56
Training Load By Week

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 Haute Route 3-day event this year and are comfortable training above 750 TSS points per week, if you are unsure on what this is, feel free to email me via pav@spokes.fit. Ideally, you will have access to terrain similar to what you will face on the day of your event. If not, you should try to accommodate this in some way. Consider doing a course recce, if you're unfamiliar, and making your longer rides as similar to the event itself as possible; hills and terrain.

Note: it is strongly recommended that you choose 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
1:10:00
67.9TSS
TT - Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 10 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

15 min 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)

Sample Day 3
2:00:00
123.6TSS
Zone 3 Steady - 2 Hours

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

10 min warm-up

1 hour 40 min 80% of FTP(HR) RPM +5 on previous FTP/HR test. RPE 6-7.

10 min cool-down

Here's a 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
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 4
1:10:00
37.9TSS
Leg Speed Set 3

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. Repeated 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 5
2:00:00
88.3TSS
Zone 2 Ride + Leg Speed Session 8

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

10 min warm-up

3x 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. 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.

5 min cool-down

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

Sample Day 6
2:20:00
123.6TSS
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

Sample Day 7
2:00:00
60.5TSS
Two Hours Base Zone 1-2

The Goal Of This Session: is to improve fat metabolism in your body & prepare your body for higher intensity training

No warm-up or cool-down, can be done inside or out (flat if out). Stay in Zones 1-2, RPE 2-3 or below, cadence high

No food during & only electrolyte drink

Check out the Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

BikesEtc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and 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 six coaches, I am a well-respected coach within the cycling community. I have coached riders from National Champions through to Weekend Warriors and love working with anyone who just wants to improve.