2019 British Cycling 8-week Track Cycling Training Plan

Author

Insight Zone

Length

8 Weeks

Typical Week

3 Day Off, 4 Bike, 2 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling intermediate advanced power based pace 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.

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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 8-week Track Cycling Training Plan is 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.

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 ideally be riding three or four times a week, be familiar with structured training and be capable of riding for 3 hours.

The volume of training is between 5-9 hours per week. If you’re already familiar with TrainingPeaks and its metrics, weekly TSS is between 133-438.

The plan gives the option of a 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. If you don’t have weekly access to a track, follow the session given. We realise that your local track’s SQT session or track league may not fall on the same day as scheduled in our plan and so you may need to re-structure your week. This is easily done with the three rest days and, in general, simply schedule in a rest day on the days before and after each workout.

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, with one giving the option for a track session, but can easily be completed on the road. The first weekend ride focuses on strength and acceleration and can be completed on the road, indoor trainer or even the track. The second is more endurance focussed.

Strength work was once the preserve of track sprinters but now it's accepted as an essential component of endurance riders' training too. You have two dedicated strength sessions each week which are scheduled in the morning as “split days” with a cycling workout in the evening. You will find advice in the session notes about how to minimise the interference between the two sessions. If you’re building to a specific event at the end of the 8-week plan, keep an eye out for notes telling you to back off the strength work during Weeks 7&8. If you’re not familiar with strength training, you should seek the advice of a qualified fitness professional.

At the end of Week 8, a track meet is scheduled but, if this isn’t the case for you, this session should be an easy Free Ride (see Week 4). If you’re competing in a track league and racing weekly, you can carry on back through the plan. Substitute your race night for the Tuesday session and don’t do strength work that morning. In-season, you can drop the strength work to one session a week and view it as maintenance.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:57
Training Load By Week
Average Weekly Training Hours: 06:57
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 3

1:00:00
Strength Training

Strength work was once the preserve of track sprinters but now it's accepted as an essential component of endurance riders' training too.

You can find some advice about strength training in the video links below:

Strength exercises for cyclists
http://tinyurl.com/y2p8k38f

Advanced strength exercises for cyclists
http://tinyurl.com/y6ywsdr6

However, especially if you're unfamiliar with strength training, seeking professional advice and instruction is recommended.

Sample Day 3

0:49:00
54.1TSS
BC 20/40's or SQT

This session develops your ability to sprint and recover from multiple hard efforts. 

This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track.

Sample Day 5

1:02:00
76.8TSS
BC Big Gear/Low Cadence

You can think of this session as "weight training" on the bike.

All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.

Sample Day 6

3:00:00
129.8TSS
BC Endurance with long tempo efforts and sprints

This ride develops aerobic endurance your ability to hold an extended tempo effort and adds some quality sprints in the final hour.

Sample Day 8

1:00:00
Strength Training

Strength work was once the preserve of track sprinters but now it's accepted as an essential component of endurance riders' training too.

You can find some advice about strength training in the video links below:

Strength exercises for cyclists
http://tinyurl.com/y2p8k38f

Advanced strength exercises for cyclists
http://tinyurl.com/y6ywsdr6

However, especially if you're unfamiliar with strength training, seeking professional advice and instruction is recommended.

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.

2019 British Cycling 8-week Track Cycling Training Plan

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