2019 British Cycling 4-week Circuit Racing Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:52
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.