2020 British Cycling 4-week Sprint Training 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 Sprint Training Plan is designed as a final training block for advanced and intermediate riders who want to work on their final finishing burst, attacking ability or for sprinting out of corners. It’s primarily for circuit racers but is also a useful training block for both track endurance and cyclo-cross racers. 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 355.

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. .

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: 05:38
Training Load By Week
Average Weekly Training Hours: 05:38
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

0:59:00
70.5TSS
BC Minute on / Minute off

Whether it's for cyclo-cross, track, circuit racing or just boosting your ability to go hard, recover and go again, minute on and minute off is a classic session.

The first few will probably feel quite easy but, as you deplete your anaerobic reserves and accumulate fatigue, they'll get harder and harder.

Sample Day 5

1:29:15
98.8TSS
BC Intensity Slide

A bit of a "Kitchen Sink" of a session that tests and develops your ability at a range of intensities and, because of its length, also has good endurance benefits.

With the sprints and minute efforts in your legs, the three 5-minute efforts are superb for developing pacing when fatigued and the final 8 minutes in Sweet-Spot, which would normally be easy, is a real challenge to your focus and form.

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 racing, track or cyclo-cross.

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

1:10:00
85TSS
BC Seated Accelerations

For developing seated strength and power.

This session is particularly relevant to track riders but will also be of benefit to circuit racers and time trialists.

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 Sprint Training Plan

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