British Cycling Foundation Training Plan - 12 weeks

Average Weekly Training Hours 09:11
Training Load By Week
Average Weekly Training Hours 09:11
Training Load By Week

The 12-week British Cycling foundation plan is ideal for intermediate and advanced riders who are looking to build winter base fitness. Whether your goals for next season are sportives, road races or time trials, this structured plan will help you to lay down the essential foundations for success in the spring.

You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week. If you are not currently at this level, you should start by following the beginner plan.

Read more about what the plan involves at - http://bit.ly/foundationplan

Sample Day 1
1:00:00
Cross Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.
If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 3
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 5
1:00:00
Cross Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.
If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 6
2:30:00
Outdoor: Endurance with sprints

Time: 2-3 hours
Warm-up: WU R from http://bit.ly/WU1_warmup
Cadence: 90-110+ rpm

RIDE GUIDE
– First hour HR /P Z2 for majority of time
– For the second hour include a 10 sec effort every 10 mins at a cadence of over 110 rpm.
– Return to HR /P Z2 between efforts.
– Remaining time average 95+ rpm but remain
below HR /P Z

Sample Day 7
2:00:00
Outdoor: Long steady distance

Time: 2 hours +
Do this ride on either a road or mountain bike.
Warm-up: WU R from http://bit.ly/WU1_warmup
Cadence: Self-selected

RIDE GUIDE
– Try to stay in the lower zones on climbs.
– Shelter behind other riders to help keep HR down.
– Eat and drink at regular intervals to keep energy levels up

Sample Day 9
1:00:00
Cross Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.
If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 10
2:00:00
Tempo

Time: 1 hr 15 mins - 2 hrs
Warm up: http://bit.ly/WU1_warmup
Cadence: 90+ rpm
It is assumed that this is a session on a turbo/rollers/Static bike (1 hr 15 mins)
If you are able to get outside then add more time to the session (2 hrs)

RIDE GUIDE
– 15 mins HR/P Z3 build gradually to top of Z3
– 10 mins HR/P Z2
– Repeat the 15 mins Z3 /10 mins Z2 until time is up
– Finish with a few minutes easy pedalling