Maximise Winter Training, Time Trial Plan TSS 300-500 AV PW - FREE S&C W/Os + $25 OFF NEXT PLAN!
Pav Bryan - BikesEtc Magainzes Cycling GuruAll plans by this Coach
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.Still have questions about this plan?
This plan has been designed by Pav Bryan Performance Director at Spokes, Amazon #1 New Release Author (The Guide to Truly Effective Cycling) and former BikesEtc Magazine’s Cycling Guru. www.facebook.com/pavbryan - www.instagram.com/pavbryan
This plan is for those who have been into TT for a few years, might be struggling to come top 25% in an open TT or you average between 300-500 TSS points per week during the season. You also want to get the most from winter this year and are worried you'll miss the chance to maximise your off-season gains. You are looking to keep sessions short to match your goals, focusing more on building power and strength. This plan does not include typical base training and follows a more reverse periodisation approach where you'll focus on building power output, strength (both on & off the bike), core & flexibility plus other aspects listed below.
COMPLIMENTARY 40 Week Core/Leg Strength program included (worth $99.00)! Continue to use it long after you've finished this plan! COMPLIMENTARY Support Group access, both nutrition and training! PLUS $25.00 OFF your next plan, when you complete a short survey!
PLEASE NOTE: this plan is now out-of-date and is reflected in the pricing. While all features listed below still work, some of the links in the sessions might not and some of the newer TrainingPeaks features are unavailable. This plan has been updated and can be found in the TP store (email if you can't find it). If you experience issues with missing links, you should be able to find the blog or resource here -; https://spokes.fit/blog/. If you are having trouble with the core session link, please use the paper based plan attached in the notes under day one.
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!
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 four midweek sessions (usually hour max, including core/leg strength sessions - gym access not essential but an advantage - research any exercises you are unsure of), two weekend sessions (one longer & one easy/short plus core). It also comes with comprehensive leg strength and core workouts (with downloadable attachments in day one - worth $99). It has no more than 6:38 hours per week training & can be completed with a minimum of heart rate and cadence monitors, a power meter is an advantage for any training plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:54 hrs||2:00 hrs|
|1:43 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:54 hrs||2:00 hrs|
||1:43 hrs||0:45 hrs|