British Cycling 7-week Panic Plan

Average Weekly Training Hours 07:10
Training Load By Week
Average Weekly Training Hours 07:10
Training Load By Week

If you are a gym member, runner, team or racket sports players, you might have signed up for a cycling challenge but are unsure how to train for it. It might seem daunting but, with your existing fitness base and some hard work, it is an attainable goal. Constructed by the same experts as all of the British Cycling training plans, the seven week panic plan is a structured and progressive schedule that will deliver you to the start line of a 100 km sportive or charity challenge ride cycling fit in seven weeks. It is not a shortcut plan that promises fast results in quick time with minimal effort. It requires a certain existing fitness level and a commitment to consistent training for the entire seven weeks.

Sample Day 2
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
1:00:00
Cross Training

Bonus session – 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, 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
2:00:00
Endurance with efforts in first hour

Warm-up: WU R http://bit.ly/WU1_warmup
Cadence: 85+ rpm
The pace for the majority of this ride should be easy to maintain HRZ 1/2. You should be able to chat in full sentences. Choose
a flattish route where you can pedal consistently for the efforts.
In the final hour of your ride:
– 1X10 mins Low HRZ 4
– 2X2 mins High HRZ 4 -
Low HRZ 5
– Easy pedalling between each
effort. Breathing and heart rate should return to normal.

Sample Day 7
2:00:00
Endurance with climbs

Warm-up: WU R http://bit.ly/WU1_warmup
Cadence: 85+ rpm Except for climbs where aim for nearer to 70-75 rpm.
HRZ 2-3 for the majority of ride. Heart rate and breathing will increase significantly on the climbs but do not overdo it, pace yourself so you can maintain a steady speed to the top.
Choose a hilly route. If you do not have hills then change to a bigger gear and stand up for the ‘climbs’. 
Drink a 500ml bottle every hour and a small snack at half way.
– At least 2 climbs that will take 3-5 mins to ride up.
– On reaching each climb select a gear that allows you to maintain around 70 rpm and pace yourself to the top.

Sample Day 9
1:00:00
Threshold Intervals

Warm up: WU T1 http://bit.ly/WU1_warmup
Cadence: 85+ rpm
– 4X4 mins efforts top end of HRZ 4
– 5 mins easy pedalling between each effort to recover
– Cool down with 5-10 mins of easy pedalling

Sample Day 10
1:00:00
Cross Training

Bonus session – 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, 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 11
1:00:00
Bonus session – Tempo Intervals with Sprints

Warm up: WU T1 http://bit.ly/WU1_warmup
Cadence: 85+ rpm
– 10 mins low end of HRZ 3 then
– 20 mins building through HRZ 3 and, if you feel strong, push into HRZ 4
– Include a 10 second sprint effort every 5 mins
– Continue HRZ 3 until 50 mins of the session
– Spin easy into HRZ 1 for 10 mins to cool down