BRITISH CYCLING TRAINING PLANS GOALS

Intermediate Week 17: Pushing the mileage Week 17

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1. Maximise your recovery
on your rest days.
SESSION
TYPE 2. Remember to do the
warm-up (WU) prior to
REST DAY CROSS-TRAINING OUTDOOR/INDOOR OUTDOOR/ INDOOR REST DAY OUTDOOR REST DAY main session content.

DURATION – 60 mins 1 hr 20 mins 55 mins – 5 hrs / 60 mile (100km) – 3. Complete a 60 mile

(100 km) or 5 hour ride.
INTENSITY – – High Med – Low/med –

SESSION An easier week last week but Cross training during the winter High Gear / Low Cadence Leg Speed This is an important session. Endurance Ride Congratulations on pushing on
DETAILS you may still have put in close months can help develop all with Sprints Don’t skip recovery because in a tough week. Yesterday’s
to 5 hours on the bike so round fitness and strength. It Warm-up: WU T1 this is when you get stronger. Warm-up: WU R ride should have given you
here’s a rest day. can also help motivation when Warm-up: WU T1 You need your strength for confidence and identified some
the weather is poor. Cadence: As directed. the weekend. Cadence: Try to average 85 areas you need to improve on
Cadence: Self-selected unless Specified cadences are targets rpm over the ride before the season begins.
Look here for ideas and advice otherwise stated. and you may have to reduce
of what you can do. them to maintain form. All HRZ/PZ
All efforts should be in
Remember to start all new HRZ4/PZ4, aiming for the Indoor Session: – A 60 mile route
activities slowly, don’t overdo it. lowest cadence you can Leg Speed (should be linked – Carefully plan to ensure
maintain until the final sprints to new session) there are cafe stops en route
when you should attack 100% should you need them
– Choose an easy gear, small – 10 mins cool down to HRZ1,
– Find a hill that will take at chainring for the whole of the easy gear and comfortably
least 5 minutes to climb at session high cadence
50-60 rpm. – Engage your core and resist – Consistent pacing
– Select a gear that will put bobbing in the saddle. – Eat and drink regularly
you at a maximum cadence If you start to bob, reduce – Try to complete the route
of 50-60 rpm – aim for 55 the cadence until you without any significant stops
rpm. are stable.
– 2 mins seated 50-60 rpm
– 1 min standing, +5 rpm
– 1 min seated 55-60 rpm
– 30 secs standing, +5 rpm
– 15 secs seated maintain
previous cadence!
– 15 secs STAND AND SPRINT!
– 5 mins easy spinning
– Repeat X4
– 10 mins cool down to HRZ1,
easy gear and comfortably
high cadence

FOCUS OF Develops aerobic endurance, Develops leg speed and A challenging endurance WEEKLY HOURS
THE SESSION strength and ability to produce promotes recovery. session that extends your
power at low cadences; Challenges core-stability. mileage. It will develop aerobic 7 hrs 20 mins -
improves your Threshold, VO2 endurance and pedalling 8 hrs 15 mins
max and anaerobic capacity; speed, provide valuable
challenges your core stability confidence early in the year
and ability to accelerate quickly. and helps to identify areas
for development.

NOTES
BRITISH CYCLING TRAINING PLANS GOALS
Intermediate Week 18: Consolidating your goals Week 18
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1. Maximise your recovery
on your rest days and
SESSION maybe have a massage
TYPE on Monday.

REST DAY CROSS-TRAINING OUTDOOR/INDOOR OUTDOOR/ INDOOR REST DAY OUTDOOR OUTDOOR 2. Remember to do the
warm-up (WU) prior to
DURATION – 60 mins 1 hr 15 mins 1 hr 15 mins – 3 hrs 2 hrs 30 mins - 3 hrs main session content.

3. Were you comfortable

INTENSITY – – High High – Med/high Low on your bike on Sunday?
If not, maybe re-assess
SESSION That was a tough ride From this week onwards, you Seated High Cadence Bonus session - This is an important session. Endurance with climbing Long Steady Distance your position.
DETAILS yesterday and you should try have the choice of a further 5-minute Ramped Intervals Don’t skip recovery because and Threshold intervals
to rest today. Eat and drink bike session rather than a Warm-up: WU T1 this is when you get stronger. Warm-up: Ease gradually
well and stay off your feet cross-training activity. Warm-up: British Cycling You need your strength for Warm-up: WU R into the ride
when you can. This is a good Cadence: 85-90 rpm. It’s 20-mins warm-up the weekend.
day for a soak in the bath If your cross-training activity OK for this to drop during Cadence: 85-95 rpm Cadence: Self-selected
or a lazy hour in the pool. is gym, swimming, Pilates recoveries. Cadence: Self-selected unless
or yoga you could consider otherwise stated – Choose a rolling route –T
 ry to stay in the lower zones
maintaining this activity by Efforts should be at top of without frequent, hard climbs on climbs. Use good gear
doing this on the same day HRZ3/bottom of HRZ4 and, Indoor Session: 5-mins – For the first hour, ride at selection to help.
as a bike session – today for PZ, at Sweet-Spot, Ramped Intervals a solid endurance pace, –S
 helter behind other riders
or elsewhere in the week. 88-93% FTP HR/PZ2 to help keep HR down.
Otherwise, complete the – During the second hour, –E
 at and drink at regular
bonus bike session. – A flat or gradually complete 2x 15 minute intervals to keep energy
ascending route efforts at HR/PZ3, 76-88% levels up.
Bonus session - – 6 mins seated effort FTP. Recover for 15
Outdoor/ Indoor – 3 mins recovery – easy minutes at HR/PZ2,
Time: 55-60 mins pedalling, hydrate and re-focus no lower!
Intensity: Med – Repeat 3 more times – During the third hour:
– 10 mins cool down to Z1, – 5 minutes HR/PZ3
Leg Speed easy gear and comfortably – 5 minutes at Threshold,
Warm-up: WU T1 high cadence. HR/PZ4
Cadence: As directed. – 5 minutes recovery
Specified cadences are targets – Repeat twice more
and you may have to reduce – Cool down to HRZ1, easy
them to maintain form. gear and comfortably
high cadence
Indoor Session:
Leg Speed
– Choose an easy gear, small
chainring for the whole of the
session
– Engage your core and resist
bobbing in the saddle. If
you start to bob, reduce the
cadence until you are stable.

FOCUS OF Develops leg speed and Develops aerobic endurance Develops VO2max and Develops aerobic endurance, Develops aerobic endurance WEEKLY HOURS
THE SESSION promotes recovery. and improves your Threshold; anaerobic tolerance. Requires builds power at Threshold. and group riding skills.
Challenges core-stability. challenges your core stability fast acceleration under load. 7 hrs 45 mins -
and pedalling technique. 9 hrs 30 mins

NOTES
BRITISH CYCLING TRAINING PLANS GOALS
Intermediate Week 19: Threshold testing Week 19
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1. The main priority of the
week is to repeat the
SESSION Threshold Test to check
TYPE your training zones are
still accurate.
REST DAY REST DAY THRESHOLD TEST OUTDOOR/ INDOOR OUTDOOR / INDOOR OUTDOOR OUTDOOR
2. If you’ve been using
DURATION – – 1 hr 10 mins 55 mins 1 hr 20 mins 3 hrs 2 hrs 30 mins - 3 hrs a turbo or Wattbike,
think about learning
INTENSITY – – Med/high Med High Med/high Low to ride rollers.

3. Remember to do the
SESSION Congratulations; Another hard This week it’s important Threshold Test Bonus session - Leg Speed Bonus session - Endurance with climbing Long Steady Distance warm-up (WU) prior to
week in the bank! Today is an to take an extra rest day, High Gear / Low Cadence and Threshold intervals main session content.
DETAILS
all-important rest day. ready for your Threshold test Look here for detailed Warm-up: WU T1 with Sprints Warm-up: Ease gradually
on Wednesday. description of Threshold Warm-up: WU R into the ride
Test protocol. Cadence: As directed. Warm-up: WU T1
Specified cadences are targets Cadence: 85-95 rpm Cadence: Self-selected
and you may have to reduce Cadence: Self-selected unless
them to maintain form. otherwise stated. – Choose a rolling route –T
 ry to stay in the lower zones
without frequent, hard climbs on climbs. Use good gear
Indoor Session: All efforts should be in – For the first hour, ride at selection to help.
Leg Speed HRZ4/PZ4, aiming for the a solid endurance pace, –S
 helter behind other riders
lowest cadence you can HR/PZ2 to help keep HR down.
– Choose an easy gear, small maintain until the final sprints – During the second hour, –E
 at and drink at regular
chainring for the whole of the when you should attack 100% complete 2x 15 mins efforts intervals to keep energy
session at HR/PZ3, 76-88% FTP. levels up.
– Engage your core and resist – Find a hill that will take at Recover for 15 mins at HR/
bobbing in the saddle. If least 5 minutes to climb at PZ2, no lower
you start to bob, reduce the 50-60 rpm. – During the third hour:
cadence until you are stable. – Select a gear that will put you – 5 mins HR/PZ3
at a maximum cadence of – 5 mins at Threshold, HR/PZ4
50-60 rpm – aim for 55 rpm. – 5 mins recovery
– 2 mins seated 50-60 rpm – Repeat twice more
– 1 min standing, +5 rpm – Cool down to HRZ1,
– 1 min seated 55-60 rpm easy gear and comfortably
– 30 secs standing, +5 rpm high cadence
– 15 secs seated maintain
previous cadence!
– 15 secs STAND AND SPRINT!
– 5 mins easy spinning
– Repeat X4
– 10 mins cool down to HRZ1,
easy gear and comfortably
high cadence

FOCUS OF Pace the 30-minute effort as Develops leg speed and Develops aerobic endurance, Develops aerobic endurance, Develops aerobic endurance WEEKLY HOURS
THE SESSION evenly as possible, don’t go off promotes recovery. Challenges strength and ability to produce builds power at Threshold. and group riding skills.
too hard and try to finish with core-stability. power at low cadences; 6 hrs 40 mins -
nothing left in the tank. improves your Threshold, 9 hrs 25 mins
VO2 max and anaerobic
capacity; challenges your
core stability and ability
to accelerate quickly.

NOTES
BRITISH CYCLING TRAINING PLANS GOALS
Intermediate Week 20: Rest and Recovery week Week 20
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1. At the end of this tough
block, this week is all
SESSION about recovery so, make
TYPE sure you take the four
rest days this week.
REST DAY REST DAY OUTDOOR / INDOOR REST DAY REST DAY OUTDOOR OUTDOOR
2. Book yourself in for a
DURATION – – 60 mins – – 1 hr - 1 hr 30 mins 1hr 30 mins - 2 hrs 30 mins massage as a reward
for your hard training.
INTENSITY – – Low – – Low Low 3. Write down some goals
and expectations for
SESSION Congratulations; Another hard Don’t be tempted to squeeze Recovery Ride If you have been short of time This is an important session. Easy and relatively Long Steady Distance next season.
DETAILS week in the bank! Today is an an additional session in, during this training block, today Don’t skip recovery because short ride
all-important rest day. it’s by recovering from Warm-up: WU T1 or tomorrow would be a good this is when you get stronger. Warm-up: Ease gradually
hard training that you time to check your bike over, You need your strength for Warm-up: Ease yourself into into the ride
become stronger. Cadence: 85-105 rpm give it a clean and get your the weekend. the ride
bike kit washed and clean Cadence: Self-selected
Stick strictly to HRZ/PZ1 for the weekend. Cadence: 90-95 rpm
–T
 ry to stay in the lower zones
– Select a very easy gear and – Ride with others on climbs. Use good gear
spin quickly, without pressure – Choose a flat route which selection to help.
on the legs will allow you to stay largely –S
 helter behind other riders
– On the road or rollers, pass within HRZ/PZ1 to help keep HR down.
food, a rain jacket, gel or – Cool down to Z1, easy –E
 at and drink at regular
bottle from one hand to the gear and comfortably intervals to keep energy
other frequently to build high cadence levels up.
your confidence.
– If on rollers, turbo or Wattbike,
vary cadence frequently

FOCUS OF Promotes recovery. Keeps the . Develops aerobic endurance WEEKLY HOURS
THE SESSION feel for the bike during and group riding skills.
a recovery week. 3 hrs 30 mins -
5 hrs

NOTES