Browse More Plans

PB a 6 Hour TT (Time Trial) in Just 10 Weeks (<500 TSS AV PW) + Receive $50 in Vouchers!

Author

Pav Bryan - BikesEtc Magaiznes Cycling Guru

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

cycling time trialing beginner intermediate masters power based hr based tss based

Refund Policy

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?

Plan Description

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 6 hour time trial (TT) this year, the 6 hour World TT Championships or a similar event and you are capable of training up to 500 TSS points per week. It has no more than 9:40 hours per week and can be completed with whatever measuring device you have available. It has a test style event in the final week, if you can find a similar event to enter you'd be at an advantage.

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 practise 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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:42 hrs 6:00 hrs
—— ——
0:45 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
6:42 hrs 6:00 hrs
—— ——
0:45 hrs 0:45 hrs

Training Load By Week


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.

Sample Day 1

1:10:00
54.4TSS
Zone 2 Ride + "Sweetspot" - Session 2 - Short

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

30 min 70% FTP, 10 min 90% FTP, 10 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Here's the Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Sample Day 2

1:00:00
55.8TSS
Zone 3 Steady - Forty Minutes

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

20 min 80% of FTP/HR) RPM +5 on previous FTP/HR test. RPE 6-7.

10 min cool-down

Here's a Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Sample Day 3

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 4

0:35:00
18.6TSS
Leg Speed Set 2 - Short

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

5 min WU

10 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 once,

5 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 5

4:00:00
216.2TSS
Zone 2 Ride + "Sweetspot" - Session 5

The Goal Of This Session: is to develop upper aerobic endurance

10 min warm-up

4x 30 min 75% FTP, 10 min 90% FTP, 15 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be moderate to high but this is an achievable session.

10 min cool-down

Here's the Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

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/

Sample Day 6

0:45:00
31.5TSS
Zone 2 Ride + Leg Speed Session 2

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 two minutes 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 8

1:10:00
62.9TSS
Zone 2 Ride + "Sweetspot" - Session 3 - Short

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

30 min 75% FTP, 15 min 90% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

10 min cool-down

Here's the Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

$29.00 - Buy Now