PB a 24 Hour TT (Time Trial) in Just 20 Weeks (<800 TSS AV PW) + Receive $50 in Vouchers!

Author

Pav Bryan - BikesEtc Magaiznes Cycling Guru

All plans by this Coach

Length

20 Weeks

Typical Week

1 Day Off, 2 Other, 6 Bike

Longest Workout

12:00 hrs

Plan Specs

cycling time trialing intermediate advanced masters 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 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 24 hour time trial (TT) this year, the 24 hour World TT Championships or a similar event and you are capable of training up to 800 TSS points per week. It has no more than 16:45 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:41
Training Load By Week
Average Weekly Training Hours: 10:41
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:40:00
19.4TSS
Tabata - Speed Style - Short

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

10 minute warm-up

Ok so it's very important that you focus on technique here not power, so low resistance please. Get to your peak cadence without bouncing for 20 sec then relax for 10 sec. Do this 8 times then take 4 minutes active recovery. 

Do this set three times in total but on after the final 8 intervals go straight into cool-down.

10 minute cool-down

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

Sample Day 2

0:55:00
27.7TSS
Pyramid Intervals - Speed Style

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 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 5

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 6

4:00:00
144TSS
Easy Solo Ride - Tactical Focus

The Goal Of This Session: is to develop technique & tactics without putting too much stress on your body

Focus points:

Position - are you holding the position of your last bike fit? Are you keeping core stable & allowing transfer of power through legs?

Feeding & Hydration - do you know your event strategy off by heart, do you remember to do it?

Pacing - are you comfortable with your pacing plan, do you know the difference in feel better comfortable & going too hard or easy?

Technique - are you comfortable with all the required techniques for your event, is there anything you need to brush up on; riding no handed, eating & drinking on the bike, cornering, climbing, descending, anything?

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 8

1:00:00
40.6TSS
Strength Session - Set 1

The Goal Of This Session: is to develop muscular strength

20 minute warm-up

2x (5 min hard, big gear, will feel difficult but shouldn’t raise your heart rate or power above Zone 3, cadence must be around 50-60, then 5 min easy, spinning legs freely, RPE 1).

20 minute 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)

PB a 24 Hour TT (Time Trial) in Just 20 Weeks (<800 TSS AV PW) + Receive $50 in Vouchers!

$39.00 - Buy Now