Track cycling: Pursuit 5 month programme

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

5 Month training plan for track pursuit. Outline of the plans developments are below: • Tempo and short threshold efforts • Tempo and threshold • Threshold and spiked efforts • V02max intervals and sprint efforts • HIIT and starts This plan is based on no access to a track but can be adapted to include track time. Any session/effort that is 5 minutes or under can be amended to be a pursuit effort. Warm up and warm down during the session after each effort on rollers. Gearing should start small and increase as fitness/power increases. Seated and standing starts should be included throughout the programme and any effort 1 minute or under can be conducted in this manner. Any questions please get in contact.

Sample Day 1
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 2
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 3
0:56:20
62.7TSS
4 x Z4 for 5' with 2.5' at Z2

Warm Up for 20 mins progressing Z1-3
Then 4 x 5 mins at Z4 (bottom zone number) with 2.5 mins recovery at top of Z2.

Sample Day 5
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 6
1:01:40
50.8TSS
Preparation Tempo ride Z1-3

Warm up in Z1 for 10 mins Then 10 Min Z2, 30 mins Z3 repeat x 2 Finish each Z3 effort with a high rpm spin out at 120+ rpm.

Sample Day 7
1:29:00
94.1TSS
80 % FTP HR or Power

Warm up Z1-3 for 20 mins then 60 mins at 80% FTP with 105% spike every 4:30", 10-15 mins cool down.

Sample Day 9
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength