Zwift Fitness have once again teamed up with Direct Power Coaching in 2018, and will be bringing you some exciting new plans to kick off your fitness goals and develop your performance throughout the year.
We have broken the training into 9 phases. Each phase will take approximately 1-2 months to complete. It will consist of 2-3 workouts per week, and an optional group recovery ride. 2 workouts per week will be in the group workouts. If you are interested in participating please register via the Facebook page.
The goals for this year is to lose unwanted pounds, develop a higher level of fitness and increase our threshold and performance.
Our Coach: Pav Bryan
Bikes Etc Magazines Cycling Guru. 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 five 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 including being the 1066 Cycling Festivals Guest Speaker.
Pav loves donating his time to his local British Cycling Go-Ride club and nurturing the future of the sport. Pioneering the Truly Personal Coaching philosophy has seen his popularity among amateur athletes soar.
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.
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up
30 min 70% FTP,at the end of it one minute at the peak before your body starts to bounce. RPM should remain constant throughout. Aim for an rpm zone 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.
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
5 min at a high rpm target. (rpm +20 on last average from FTP test) followed by 5 min easy spin. low rpm, low effort, this is about controlled cadence. Repeat until time to CD. Cadence Goals are a guide only
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, 10 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.
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
10 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD.
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up
30 min 70% FTP, but at 13 minutes & also at the end of it do two minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD at the end. 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.
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
15 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeated until time to CD.
The Goal Of This Session: is to increase your leg speed & increase your efficiency
10 min warm-up
30 min 70% FTP, but at 13 minutes & also at the end of it do two minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD at the end. 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.
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,
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.
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.