British Cycling Advanced Training Plan - 12 weeks

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week
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 4
1:15:00
Bonus Session

Bonus session
(optional rest day.)
High Gear / Low Cadence 
Warm-up: WU T1 http://bit.ly/WU1_warmup
Cadence: Self-selected unless otherwise stated
Keep an eye on your heart
rate or power during the efforts but primarily be guided by cadence.
– Find a hill that will take at
least 5 mins to climb at
60-65 rpm.
– Select a gear that will put
you at a maximum cadence
of 60-65 rpm
– 2 mins seated 60-65 rpm
– 1 mins standing, +5 rpm
– 1 mins seated 60-65 rpm
– 30 secs standing, +5 rpm
– 30 secs seated maintain
previous cadence
– 5 minutes easy spinning
– Repeat X4
– 10 min cool down to Z1,
easy gear and comfortably
high cadence
– Smooth pedal strokes
through the whole revolution
– Keep your core engaged and
back straight at all times

Sample Day 6
3:00:00
Endurance ride with climbing and tempo intervals

Warm-up: WU R http://bit.ly/WU1_warmup
Cadence: 85-95 rpm
– Choose a rolling route which will provide you with some longer hills and some flatter sections for recovery and solid tempo riding
– Try to keep with HRPZ1-3 but don’t worry if a challenging hill puts you in to HR/PZ4
– On the hills, alternate between seated and standing.
– Keep average cadence as high as you can – aim for 90 rpm over the course of the ride.
– On longer, flat sections, hit these hard with high cadence and HR/PZ3
– 10 mins cool down to HRZ1, easy gear and comfortably high cadence
– Smooth pedal strokes through the whole revolution
– Keep leg speed high

Sample Day 7
2:30:00
Long Steady Distance

Long Steady Distance 
Warm-up: Ease gradually into the ride
Cadence: Self-selected
– Try to stay in the lower zones on climbs. Use good gear selection to help.
– 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

Cross training during the winter months can help develop all round fitness and strength. It can also help motivation when the weather is poor.
If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength
Remember to start all new activities slowly, don’t overdo it.

Sample Day 10
1:15:00
High Gear / Low Cadence

Warm-up: WU T1 http://bit.ly/WU1_warmup
Cadence: Self-selected unless otherwise stated
Keep an eye on your heart rate or power during the efforts but primarily be guided by cadence.
– Find a hill that will take at least 5 mins to climb at 60-65 rpm
– Select a gear that will put you at a maximum cadence of 60-65 rpm
– 2 mins seated 60-65 rpm
– 1 mins standing, +5 rpm
– 1 mins seated 60-65 rpm
– 30 secs standing, +5 rpm
– 30 secs seated maintain
previous cadence
– 5 mins easy spinning
– Repeat X4
– 10 mins cool down to Z1,
easy gear and comfortably
high cadence
– Smooth pedal strokes
through the whole revolution
– Keep your core engaged and
back straight at all times

Sample Day 11
0:55:00
Indoor: Leg Speed

Session Type: Indoor / Outdoor Time: 55 Mins Intensity: Med Session  Details: Leg Speed  Warm-up: http://bit.ly/WU1_warmup Cadence: As directed. Specified cadences are targets and you may have to reduce them to maintain form. Choose an easy gear, small chainring for the whole of the session HRZ: Concentrate on cadence only PZ: Concentrate on cadence only RIDE GUIDE WU T1 3 minutes 90 rpm 2 minutes 100 rpm 1 minute 110 rpm 30 seconds 115 rpm 15 seconds 120 rpm 15 seconds MAXIMUM effort without bobbing in the saddle!! 2 minutes STAND and ride easy 15 seconds MAXIMUM effort 15 seconds 120 rpm 30 seconds 115 rpm 1 minute 110 rpm 2 minutes 100 rpm 2 minutes SIT and ride easy Repeat 10 minutes cool down at 80 - 90 rpm