British Cycling 8-week Track Cycling Plan

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

The 8-week track cycling training plan is aimed primarily at endurance focussed riders who want to prepare for their local track league, a specific event or championships or simply gain more track specific fitness. Specialist sprinters, who require discipline specific training, including more dedicated strength work, should contact a British Cycling Level 3 coach.

It is aimed at intermediate/advanced level riders who already have a solid fitness base, are used to following a structured training plan and have been consistently training for six hours plus per week.

The plan schedules in one SQT (structured quality training) session each week. As well as being a focussed training session, these coached workouts also give you the opportunity to work on your track skills and race techniques. This session can also be a track league if you are already in season. Although an alternative road or indoor trainer session is given, you should aim to ride the track at least once per week.

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
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 5
1:00:00
SQT/Track League or Indoor: Pyramid Intervals 1

Turbo/Rollers/Static Bike: Pyramid Intervals Session
Time: 1 hour
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 
Zones: Threshold zone for TT efforts and active recovery for rests
British Cycling 20-minute warm-up
1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 
Cool down routine

Sample Day 7
3:00:00
Outdoor: Endurance with long tempo efforts and sprints

Outdoor Training Sessions: Endurance with long Tempo efforts and sprints Time: 3 hours + Warm-up: WU R from http://bit.ly/WU1_warmup Terrain: A rolling route without frequent hard climbs Zones: Follow guide below and try to maintain a consistent 90 rpm cadence • RIDE GUIDE 10 minutes - Warm-up WU R • First hour Solid endurance pace HR/PZ2 • Second hour 2 X 20-minute efforts at HR/PZ3 76-88% FTP, recover for 15 minutes at HR/PZ2, no lower. • Third hour Every 10 minutes make a maximal sprint, holding the effort for 15 seconds. Complete the ride in HR/PZ 1/2

Sample Day 9
1:20:00
SQT/Track League or Indoor: 2 X 20 minutes

Turbo/Rollers/Static Bike: 2 X 20 minutes
Time: 1 hour 20 minutes
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 90 rpm + during the efforts but allow to drop during recovery
Zones: Sweet-Spot HRZ high 3 - low 4 / PZ 88-93% FTP. Threshold HRZ 4 / PZ 100% FTP
RIDE GUIDE
British Cycling 20-minute warm-up
20 minutes "Sweet-Spot"/Threshold
10 minutes active recovery
20 minutes "Sweet-Spot"/Threshold
10 minutes Cool Down

Sample Day 10
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 12
1:10:00
Outdoor: Seated Accelerations

Outdoor Training Sessions: Seated Accelerations
Time: 55 minutes - 1 hour 10 minutes
Warm-up: http://bit.ly/WU1_warmup
Terrain: Flat and ideally traffic free for efforts
Zones: Not applicable, accelerations are maximal up to 90 rpm
RIDE GUIDE
• 14 minutes - Warm-up WU T1
• X 10-15 Seated Accelerations with 3-minute recoveries (see pre-activity comments)
• 10 minutes - Cool Down