8 Weeks to a 25 Mile TT PB - with S&C W/O's - Videos, Guides & Support Included! <300 TSS AV PW
Author: Pav Bryan - BikesEtc Magazines Cycling Guru
Length: 8 Weeks
Tags: cycling, time trialing, beginner, masters, power based, hr based, tss based
Typical Week: 2 Day Off, 2 Other, 4 Bike
Longest Workout:
1:40 hrs
Author: Pav Bryan - BikesEtc Magazines Cycling Guru
Length: 8 Weeks
Tags: cycling, time trialing, beginner, masters, power based, hr based, tss based
Typical Week: 2 Day Off, 2 Other, 4 Bike
Longest Workout:
1:40 hrs
8 Weeks to a 25 Mile TT PB - with S&C W/O's - Videos, Guides & Support Included! <300 TSS AV PW
This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/
This plan is for you if you are targeting a 25 mile time trial (TT) this year and are comfortable training anywhere below 300 TSS points per week. Maybe you are worried you're not capable or you've not left yourself enough time to train. It has no more than 4:25 hours per week training & can be completed with a minimum of heart rate and cadence monitors.
FREE Core/Leg Strength programmes included with this plan!
This plan is totally compatible (upload-able/exportable) with Zwift, TrainerRoad, Smart Trainers & ERG Modes!
This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.
You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1.
95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too complete!
This plan has two midweek sessions (usually hour max), two weekend sessions (also typically hour max), the Sunday session can be dropped if you need to catch up on one missed during the week. It also comes with two basic half hour core sessions (via a video) & two rest days per week. This plan presumes you have at least four weeks riding completed before starting, if you have not ridden this much consider doing a short body prep phase prior.
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
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: http://www.directpowercoaching.com/motivation-and-pma/
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
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
Event checklist: http://www.directpowercoaching.com/event-checklist/
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: http://www.directpowercoaching.com/motivation-and-pma/
The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time)
20 minute WU
10x 1 minute above MMP/Z6/RPE 9-10, RPM normal rate, with 1 minute easy spin after
20 minute CD
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 pedalling technique: http://www.directpowercoaching.com/how-to-pedal/
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. 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 five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.