Pedaling Heroine Training Camp Plan (10-Week)
Author
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
All plans by this CoachLength
10 Weeks
Typical Week
1 Day Off, 1 Other, 5 Bike
Longest Workout
4:00 hrs
Plan Specs
cycling road cycling intermediate 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.
This plan is for you if you are guest on the PedalingHeroine camps this year and have limited time to train (approx. one hour per day during the week + some longer weekend rides). If you have longer to train, you can consider simply adding duration to each session during the week or contacting team@spokes.fit for a personalised plan.
Note: In order for this plan to time correctly, you must set the start date as per the following:
Camp commencing 11th March - Set start as 9th January
Camp commencing 22nd March - Set start as 20th January
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.
It would be advantageous for you to add some practise rides (similar to the camp) during the final phase. 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
Sample Day 1
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 2
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 3
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up.
On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt.
Recover for 3 or more min then repeat as many times as you can.
10 min cool-down.
Note down the peak at which you started to bounce
Something to help with preparing mentally for this test: https://spokes.fit/category/mental-fitness/
How did you do? Let us know via social media:
facebook.com/spokesfit
instagram.com/spokesfit
twitter.com/spokesfit
Sample Day 4
The Goal Of This Session: is to develop a day before routine (activation session).
Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day
Your coach will be happy to help with this but
look to include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity
Make notes today & tomorrow on how it felt so we can come back to this and develop it over time
Focus on having everything ready for your upcoming event. Allow your mind to be filled with positive thoughts. Repeat mantras, power words or affirmations
Here's a guide we wrote on preparing for your "A" event: https://spokes.fit/technique-tactics/pav-bryans-ultimate-a-event-guide/
Sample Day 5
The Goal Of This Session: is to set a benchmark or check progress against a previous score
20 min warm-up.
20 minutes maximum sustainable power. Conduct test & note results. Compare it to your previous. Changes can mean you are fitter or fatigued. 95% of achieved in test is FTP.
20 min cool-down.
Something to help with preparing mentally for this test: https://spokes.fit/category/mental-fitness/
How did you do? Let us know via social media:
facebook.com/spokesfit
instagram.com/spokesfit
twitter.com/spokesfit
Sample Day 5
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
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/