If you are an older rider who is new to cycling, returning to the sport after a lay-off or are a more experienced rider looking to follow a structured training plan, are the British Cycling Training Plans suitable for you, what modifications should you make and are there any areas of training you should prioritise?

Plans for all levels and goals

There are currently thirteen British Cycling Training Plans. These range from a Sofa-50 km plan, suitable for sedentary individuals, through to discipline specific plans, including track, cyclo-cross and circuit racing, suitable for intermediate and advanced riders.

Medical sign off

We recommend that all riders, older or younger, especially if they have any doubts about their fitness, are previously inactive or have any specific health concerns, contact their doctor before undertaking structured training.

Self regulating

All of the British Cycling Training Plans, apart from the Sofa-50 km plan, begin by testing for Functional Threshold Heart Rate (FTHR) or, for intermediate and advanced plans, Functional Threshold Power (FTP). From these tests, personalised training zones are calculated. All of the training sessions use these zones to specify intensity and, because they are personalised to you, mean that the workouts are exactly targeted to you and your current fitness level.

Bonus sessions

Many of the sessions within the plans, especially longer weekend rides, have a range for their suggested length. If you are unsure whether a plan is suitable for you, opt for the lower end of the range. Also many of the plans include bonus sessions. Again, initially start by missing out these sessions and taking an additional rest day.

Strength training

Almost all of the plans schedule in at least one cross training session each week. There is considerable research showing the benefits for older riders in dedicating these sessions to strength training. These benefits include improved bone health, maintenance of lean muscle mass and enhanced hormonal profile.