2019 Free 3-week Taster Plan

Author

Insight Zone

Length

3 Weeks

Typical Week

2 Day Off, 3 Bike, 1 X-Train, 1 Custom

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate 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 Free 3-week Taster Training Plan is designed to give you a taste of the structure and workouts that are typical of the rest of the British Cycling Training Plans available on TrainingPeaks.

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 try following this plan, you should have been consistently riding three times a week, be familiar with structured training and be capable of riding for 2 hours. If you’re not currently at this level, you should consider either our 12-week Sportive/Gran Fondo Plan or our 12-week “Real Life” Winter Training Plan.

If you’re completely new to cycling, you should head to the British Cycling Insight Zone where you’ll find a free to all users Sofa to 50km plan https://tinyurl.com/y78d98dl .

The peak week’s volume of training is 6 hours. If you’re already familiar with TrainingPeaks and its metrics, the peak week’s TSS is 270.

The cycling training 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. In this plan, one of the mid-week workouts focuses on threshold/Sweet-Spot intensity and the other is more sprint based. This is predominately to illustrate some of the workout variety in the plans. The weekend rides focus on building your endurance and allow you to practice and refine your fuelling and hydration strategies.

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.

The Flexible Day gives you the opportunity, should you need it, to juggle the week around if work, family or other commitments mean you can’t follow the prescribed schedule. If you do have to shuffle the sessions around, try to keep the structure of one day of training followed by a rest day or alternative activity, rather than riding on back to back days.

At the end of the three weeks, you should factor in an easier recovery week. This three weeks of build followed by a recovery week is consistent throughout our plans.

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: 05:21
Training Load By Week
Average Weekly Training Hours: 05:21
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

0:49:00
58.3TSS
BC 40/20's

This session develops your ability to make a relatively sustained hard effort and, after a short rest, repeat it.  

This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track.

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

2:00:00
78.3TSS
BC Base Endurance Ride

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.

Sample Day 8

0:55:00
57.8TSS
BC 3 X 10 minutes Sweet-Spot

This is a great stepping stone to the classic 2 x 20 minutes sessions.

It'll teach you pacing at this key intensity but, with the efforts broken into shorter blocks, is more manageable and makes it easier to maintain good form.

Sample Day 10

0:57:00
69.7TSS
BC Sprint Pyramid Intervals

This session develops sprint speed, speed endurance and your ability to recover from multiple hard efforts

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 Free 3-week Taster Plan

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