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8-week track cycling training plan

8-week track cycling training plan

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Our 8-week track cycling training plan is ideal for endurance focussed riders who want to prepare for their local track league, a championships or simply gain more track relevant fitness.


8-week track training plan

View the Track plan on TrainingPeaks

Who is it suitable for?

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. It is important that you read through the week by week introductions as there are some session options depending on experience.

Do I need track access?

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.

How much training is involved?

The minimum peak volume is seven hours and 25 minutes and the plan consistently demands six-to-seven hours of training per week. The maximum suggested peak volume is just over eight hours. Although you could increase this with longer weekend rides, don’t sacrifice quality by logging junk miles.

Is it all cycling?

No, most weeks have a dedicated gym session. Strength work should be a part of all track riders training routines, not just sprinters. The strength you build in the gym is a perfect complement to the track, road and indoor trainer work, will give you a base on which to build speed and power and will help protect you from injury. The British Cycling strength routine is an ideal starting point if you don’t already have a strength programme.

What equipment do I need?

Alongside a road and track bike, you will also require an indoor trainer. As a track cyclist, it is likely that you will already own and be able to ride rollers but, if not, this should be a priority. Rollers are ideal for high cadence leg speed sessions, develop balance and bike handling skills and are perfect for trackside warm-ups and cool-downs. However, for sessions that demand higher resistance and load, a turbo or static bike would be more suitable.

For road and indoor sessions you will also require either a heart rate monitor or power meter. For some of the higher intensity interval sessions, where heart rate lag may be a problem, a power meter is preferable but certainly isn’t essential.

You will also require some basic home strength equipment or access to a gym.

Do I have to stick to the day-to-day structure?

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.

In general, schedule in a rest day on the days before and after each workout. The exception to this is fitting in your gym session. This can be done on the day following another session but, if possible, should not precede one. This is because strength work can leave the legs feeling heavy and tired and will impact on the quality of workout the next day.

What happens at the end of the plan?

Week eight is a recovery week which, as it is lower volume, would also be ideal to coincide with the start of your track league or target event. If you are looking to carry on training with a track emphasis, after this recovery week, you can work through the plan again.

Completing Week 1 and re-testing your threshold is recommended for all riders. After eight weeks of consistent training it is likely to have changed and your training zones will require altering accordingly.

If you feel you are still lacking base strength, struggling to stay in the wheels in bunch races or opted for the big gear / low cadence workouts rather than seated accelerations, continue through from Week 2.

If you are happy with your base track fitness and want to focus more on your top end speed, sprint and acceleration, work through from Week 5.


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