2019 British Cycling 12-week Century Ride and Advanced Sportive Plan

Author

Insight Zone

Length

12 Weeks

Typical Week

2 Day Off, 4 Bike, 1 X-Train

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced 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.

The British Cycling 12-week Century Ride and Advanced Sportive Plan is designed to progressively build your cycling fitness with an end goal of a Century Ride or a strong performance in a challenging sportive or Gran Fondo.

If you want to extend the plan to 16-weeks, check out our discipline specific 4-week bolt ons which will fine tune your final training block for climbing, time trials, sprinting and circuit racing.

The plan and the workouts within it are most suited to power users but can be adapted for heart rate. All of the cycling workouts are fully built within the plan and so, it’s compatible with smart trainers and many head units.

To start the plan, you should ideally be riding three or four times a week, be familiar with structured training and be capable of riding for 3 hours.

The volume of training is between 5-10 hours per week. If you’re already familiar with TrainingPeaks and its metrics, weekly TSS is between 160-515.

The training during the first four weeks of the plan is typically broken down into three rides; two mid-week and one at the weekend. The mid-week rides are more suited to an indoor trainer but can easily be completed on the road. The weekend rides focus on building your endurance and allow you to practice and refine your fuelling and hydration strategies.

From Week 5 onwards, you will required to complete an additional weekend ride but the maximum duration of these is 2 hours.

There is also an optional session that gives you the opportunity to do some cross training. Cross training, although optional, should be part of your training. Don’t worry if you can’t manage dedicated sessions, even doing regular mobility work at home will benefit your riding. Cross training helps to prevent boredom, provides options if you are unable to ride and builds all-round injury preventing robustness. Be aware though, especially from Week 5 onwards, that, with the increased number of rising sessions, you might need to make your cross training more restorative or even take an extra rest day.

The plan is fully supported by content on the British Cycling Insight Zone, where you can find advice on skills, training, nutrition, equipment, clothing and maintenance.
www.britishcycling.org.uk/knowledge

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:12
Training Load By Week
Average Weekly Training Hours: 07:12
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:55:00
76.8TSS
BC Threshold Test

For full protocol and links to zone calculator, http://bit.ly/threshold_test

This test protocol can be used for both Functional Threshold Power (FTP) and Functional Threshold Heart-rate (FTHR).

Sample Day 3

1:02:00
76.8TSS
BC Big Gear/Low Cadence

5 X 5 minutes at low cadence.
You can think of this session as "weight training" on the bike.

All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.

Sample Day 4

1:00:00
Cross Training

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.

Sample Day 6

3:00:00
122.4TSS
BC Base Endurance Ride with Sprints

These endurance rides are the bread and butter of cycling training.

You will develop your ability and feel for riding at a sustainable pace and be able to practice and refine your fuelling and hydration strategies.

The sprints in the final hour help to break up the session, retain some zip in your legs and ensure you don't become a one-paced rider.

Sample Day 8

1:00:00
80.6TSS
BC 2X20 minutes Threshold

A classic FTP builder, this is a hard workout that requires you to be well rested and motivated.

With X2 20-minute blocks at just below your FTP, you'll be near to your limit at the end of each one.

Sample Day 10

1:02:00
76.8TSS
BC Big Gear/Low Cadence

Repeating this 5 X 5 minutes at low cadence session from last week.
You can think of this session as "weight training" on the bike.

All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.

Sample Day 11

1:00:00
Cross Training

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.

2019 British Cycling 12-week Century Ride and Advanced Sportive Plan

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