NEW!! 40 Week Time Trial (TT) Plan (<300 TSS AV PW) + Email Support, $50 Back & 40 WK S&C Plan

Average Weekly Training Hours 04:24
Training Load By Week
Average Weekly Training Hours 04:24
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 new to structured training or are capable of averaging up to 300 TSS points per week.

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!

Sample Day 2
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
0:30:00
25TSS
Pilates, Yoga or Core (Pav Bryan's S&C YouTube Video) (30 min Session)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

An excellent opportunity to add in some off the bike core, flexibility and stability work

Where possible seek professional guidance or join a class for motivation.

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 4
0:28:00
17.9TSS
Long Cadence Drills - Short

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

5 min warm-up

2 min @ 95 Cadence, 
2 min @ 100 Cadence, 
2 min @ 105 Cadence, 
2 min @ 110 Cadence, 

2 min active rest – repeat at least once

5 min cool-down

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 5
0:30:00
25TSS
Pilates, Yoga or Core (Pav Bryan's S&C YouTube Video) (30 min Session)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

An excellent opportunity to add in some off the bike core, flexibility and stability work

Where possible seek professional guidance or join a class for motivation.

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 6
1:00:00
42.3TSS
Easy Solo Ride - Tactical Focus

The Goal Of This Session: is to develop technique & tactics without putting too much stress on your body

Nice & gentle ride, light gearing, little resistance, cadence high, nothing too taxing, hope the weather is nice :)

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/

Sample Day 7
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 7
0:30:00
25TSS
Pilates, Yoga or Core (Pav Bryan's S&C YouTube Video) (30 min Session)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

An excellent opportunity to add in some off the bike core, flexibility and stability work

Where possible seek professional guidance or join a class for motivation.

Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

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.