2020 British Cycling 4-week Time Trial Plan

Author

Insight Zone

Length

4 Weeks

Typical Week

2 Day Off, 4 Bike, 1 X-Train

Longest Workout

3:00 hrs

Plan Specs

cycling time trialing advanced 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.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 4-week Time Trial Training Plan is designed as a final training block for advanced and intermediate riders who are targeting time trials from 10 to 50 miles. It’s an ideal bolt-on to our 12-week Century Ride and Advanced Sportive Plan.

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 start the plan, you should have been consistently riding three or four times a week for 8-12 weeks, be familiar with structured training and be capable of riding for 3 hours.

The peak week’s volume of training is 8.5 hours. If you’re already familiar with TrainingPeaks and its metrics, the peak week’s TSS is 418.

The cycling training is typically broken down into four rides; two mid-week and two at the weekend. The mid-week rides are more suited to an indoor trainer but can easily be completed on the road. Whether on the road or on an indoor trainer, the efforts during these sessions should be ridden in your time trial position. The first weekend ride has specific efforts prescribed. The second focusses more on pure endurance and can be flatter terrain.

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. Be aware though that the cycling training in this plan is demanding and you might need to make your cross training more restorative, such as yoga, Pilates or swimming, or even take an extra rest day.

You should schedule this plan so that your target or first event falls at the end of Week 4. Week 2 is the highest training load week and then you’ll start to taper down to your event with a reduced load Week 3 and then a full recovery week to ensure you’re fully rested.

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: 06:41
Training Load By Week
Average Weekly Training Hours: 06:41
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 2

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 3

1:00:00
80.6TSS
BC 2X20 minutes Threshold

A classic FTP builder, this is a hard workout that requires you to be well rested and motivated.

With two 20-minute blocks at just below your FTP, you'll be near to your limit at the end of each one.

Sample Day 5

3:00:00
165.5TSS
BC Endurance with Tempo, Threshold Criss-Cross and Threshold efforts

Develops aerobic endurance and, the efforts around threshold later in the ride, build your ability to hold this intensity when pre-fatigued.

Sample Day 6

2:00:00
78.3TSS
BC Base Endurance Ride

This ride is purely for endurance and can be a club run or a more social ride.

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
71.3TSS
BC Under/Over Intervals

Three 10-minute blocks working above and below threshold provide an excellent stimulus for raising this key attribute to cycling performance.

Being able to "recover" at just below your threshold is applicable to a wide variety of cycling scenarios.

Sample Day 9

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.

2020 British Cycling 4-week Time Trial Plan

$34.99 - Buy Now