2020 British Cycling 4-week Circuit Racing Plan

Author

Insight Zone

Length

4 Weeks

Typical Week

2 Day Off, 4 Bike, 1 X-Train

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling 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 4-week Circuit Racing Training Plan is designed as a final training block for advanced and intermediate riders who are targeting circuit races up to an hour’s duration that are typical of many summer leagues. It’s an ideal bolt-on to our 12-week Century Ride and Advanced Sportive Plan.

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 have been consistently riding three or four times a week for 8-12 weeks, be familiar with structured training and be capable of riding for 3 hours.

The peak week’s volume of training is 7 hours. If you’re already familiar with TrainingPeaks and its metrics, the peak week’s TSS is 371.

The cycling training is typically broken down into four rides; two mid-week and two at the weekend. The mid-week rides are more suited to an indoor trainer but can easily be completed on the road. The first weekend ride has specific efforts prescribed. The second focusses more on pure endurance, can be flatter terrain and could be a more social club run.

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 that the cycling training in this plan is demanding and you might need to make your cross training more restorative, such as yoga, Pilates or swimming, or even take an extra rest day.

You should schedule this plan so that your event falls at the end of Week 4. The training load of Weeks 1 and 2 is fairly similar and then you’ll start to taper down to your event with a reduced load Week 3 and then a full recovery week to ensure you’re fully rested.

It might be the case that your races are midweek. In that case you should schedule your first race to be in what is effectively Week 5. On the Sunday of Week 4, head out for your regular 2-hour ride with sprints.

If you’re racing weekly in a league, you can carry on rotating through the plan, substituting one of the midweek workouts for your race night and, if necessary, re-arranging your rest and cross training days to accommodate it. You might also find, rather than resting the day before you race, a light spin, such as a pre-event ride, is beneficial.

If you find you’re in the mix at the end of the race but missing out in the final sprint, take a look at our 4-week Sprint Training Plan.

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: 05:52
Training Load By Week
Average Weekly Training Hours: 05:52
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 2

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 3

0:55:00
71.3TSS
BC Under/Over Intervals

Three 10-minute blocks working above and below threshold provide an excellent stimulus for raising this key attribute to cycling performance.

Being able to "recover" at just below your threshold is applicable to a wide variety of cycling scenarios.

Sample Day 5

2:00:00
142.7TSS
BC Endurance with Zone 5 Efforts

This workout improves your maximal ability to uptake and use oxygen and, because the efforts are within a 2-hour ride, also works on endurance.

Sample Day 6

2:00:00
80.1TSS
BC Base Endurance Ride with Sprints

With a solid endurance base already in place, these rides will maintain that area of your fitness at a level that's more than adequate for circuit races up to an hour in duration.

This session can be a club ride.

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

1:05:00
75TSS
BC Under/Over Intervals with Surges

This session develops your ability to recover while still working hard and to kick when already riding at high intensity.

Track riders especially will find this an excellent simulation of a points race but it's beneficial to all types of riders.

Sample Day 9

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.

2020 British Cycling 4-week Circuit Racing Plan

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