NEW!! 40 Week Time Trial (TT) Plan (>500 TSS AV PW) + Email Support, $50 Back & 40 WK S&C Plan
Author
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
All plans by this CoachLength
20 Weeks
Typical Week
1 Day Off, 1 Other, 5 Bike, 2 Strength
Longest Workout
2:00 hrs
Plan Specs
cycling road cycling intermediate advanced masters power based hr based tss based base period
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 have been training in a structured manner for more than a couple of years or are capable of averaging more than 500 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!
Stats
Sample Day 1
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up
30 min 70% FTP, but at the end of it one minute at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD. 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.
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 1
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
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/
Sample Day 3
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 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
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
2x 8 min SS (88-93% of FTP/HR) with 9 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.
10 min cool-down
Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/
Sample Day 5
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up
30 min 70% FTP, but at the end of it one minute at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD. 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.
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/