PB a 10 Mile TT (Time Trial) in 20 weeks (<300 TSS average per week) + Receive $50 in Vouchers!

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:37

This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

This plan is for you if you are targeting a 10 mile time trial (TT) this year and are comfortable training up to 300 TSS points per week, this might mean you are new to structured training or are struggling to break into the top half of an open time trial. Maybe you are worried you're not capable or you've not left yourself enough time to train.

Once you have completed this plan you will be ready to start your taper into your main event. It would be advantageous for you to add some club time trials during the final two phases. When/if doing so, please replace the most similar session 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.

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 1
0:30:00
15.1TSS
Pyramid Intervals - Speed Style - Short

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

5 minute warm-up

3x (15 sec hard 45 sec easy)
2x (1 min hard 2 min easy)
1x (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
0:38:00
26.2TSS
Spin Ups

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
0:45:00
39.08TSS
Activation Session Development

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
1:00:00
66.8TSS
FTP Test

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 6
0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min) (Pav Bryan's S&C Video)

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 8
1:00:00
47.6TSS
TT - Strength Reps - Set 1

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 5 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out Pav Bryan's Ultimate Recovery Guide, the most important part of training but very apt for strength training: https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Plus, Pav Bryan's stretching & foam roller video:(https://www.youtube.com/watch?v=spB4VwprTIw))

Sample Day 9
0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min) (Pav Bryan's S&C Video)

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

Pav Bryan
|
Spokes - www.spokes.fit

BikesEtc Magazines Cycling Guru. Co-Founder and Performance Director at Spokes. Former 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.

Responsible for a team of fifteen coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world.