NEW!! PB a 12 Hour TT (Time Trial) in 14 Wks <700 TSS AV PW + Email Support, $50 Back & 40WK SC Plan

Author

Pav Bryan - BikesEtc Magaiznes Cycling Guru

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 2 Other, 5 Bike

Longest Workout

9:00 hrs

Plan Specs

cycling time trialing beginner intermediate 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.

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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 is the latest version using all the latest TrainingPeaks features, current for 2019/20 and has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

Only the Premium Spokes plans designed by Pav Bryan come with a free 40-week strength and conditioning plan (downloadable in session one on the calendar) and email support! If you have any problem completing your plan or have to deviate for any reason – Pav will personally recommend a solution within 48 hours. Fair usage applies.

This plan is for you if you are targeting a 12 hour time trial (TT) this year, the 12 hour World TT Championships or a similar event and you are capable of training up to 700 TSS points per week. It has no more than 12:55 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: 09:07
Training Load By Week
Average Weekly Training Hours: 09:07
Average Weekly Breakdown

Pav Bryan, BikesEtc Magazines Cycling Guru

Spokes Fit

BikesEtc Magazines Cycling Guru. Performance Director at Spokes and Head Coach at Nutritionally Fit. 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 20 coaches, 5 nutritionists and 10 experts. I have coached riders from National Champions through to Weekend Warriors and I love working with anyone who just wants to improve.

Back to Plan Details

Sample Day 1

1:00:00
56TSS
Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 3 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 2

0:45:00
39.1TSS
"Sweetspot" Session 1

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

10 min warm-up

2x 8 min SS (88-93% of FTP/HR) with 9 min easy spin in-between. RPM +5 on previous FTP/HR test. RPE 7-8.

10 min cool-down

Ensure you are maximising your recovery potential using Pav Bryan's Ultimate Guide to Recovery -> https://spokes.fit/training/pav-bryans-ultimate-guide-to-recovery/

Sample Day 3

0:40:00
15.3TSS
Russian Steps - Speed Style!

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

10 min warm-up

This session should be under geared so it is more about leg speed (cadence) than power so get your legs spinning with little resistance, the easy parts just reduce right off.

15 sec max 45 sec easy,
30 sec max 30 sec easy,
45 sec max 15 sec easy,
60 sec max 60 sec easy,
45 sec max 15 sec easy,
30 sec max 30 sec easy,
15 sec max 45 sec easy,

5 mins active rest then repeat.

Don’t worry about zones during this session.

9 min cool-down

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

Sample Day 4

1:10:00
67.9TSS
TT - Strength Reps - Set 2

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 10 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 5

4:00:00
318.6TSS
Zone 3-4 Ride - 4 Hour - Hilly - Low RPM

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

10 minute warm-up

Just spend the majority of this ride in Zones 3-4, this needs to be hilly but ensure you don't let your HR drop below Zone 3, Power average min Z3 for entire ride. Cadence needs to be <60 RPM on the climbs, stay seated!

10 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)

Help with hill climbing technique via this video: https://www.youtube.com/watch?v=4gX2WEkot1Y

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
61.9TSS
Strength Reps - Set 3

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2.5 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 2.5 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)

NEW!! PB a 12 Hour TT (Time Trial) in 14 Wks <700 TSS AV PW + Email Support, $50 Back & 40WK SC Plan

$75.00 - Buy Now
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