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Sportive Training Plans: Beginner week 21 | Intermediate/Advanced week 16

Sportive Training Plans: Beginner week 21 | Intermediate/Advanced week 16

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Week 21 of the British Cycling Sportive Training Plans for beginners and week 16 for intermediate and advanced riders starts on Monday - download yours today.

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The twentyfirst of 25 weeks of prescribed training sessions designed to get you to your first sportive in the best possible shape.

Time for testing again. It’s important to check for any changes in your threshold and resulting shifts in your heart rate zones. You’ll be using these zones to pace your sportive, so it’s vital that they’re up to date and accurate. You’ll also return to your week three hill and see how much faster you can ride it now.

Download Beginner Training Plans

A double rest day to ensure you’re fully rested and recovered before hopefully posting a PB busting performance on Wednesday’s Threshold Test. Saturday’s ride has some tough efforts in it, including two 5-minute blocks at Threshold during the third hour, so your legs are going to be tired on Sunday. Ride clever, sit in the wheels, use the ride to work on efficient group riding technique and don’t get sucked into any impromptu races.

Download Intermediate Training Plans

Two rest days open the week, one to recover from last week and one to prepare your legs for Wednesday’s Threshold Test. It’s been six weeks since your last one and, with the training you’ve been doing, you should see a significant change. Remember to adjust your training zones based on the result. Your main weekend ride includes a number of efforts at a variety of intensities. Consider printing out session notes and taping them to your bars to remind you what you’re supposed to be doing and don’t forget to eat and drink properly too.

Download Advanced Training Plans

By following the plans, British Cycling members will benefit from the same expert knowhow that has propelled Britain to the top of World cycling.

Developed by British Cycling’s expert coaches and using sessions ridden by the top riders; it’s a structured, scientific and proven route to cycling success which, together with advice from British Cycling’s Insight Zone, forms a powerful cycling knowledgebase.

British Cycling members can start following our training plans at any time – match the plans to the date of your event and your ability level and see your cycling improve.

If you’re new to cycling or it has been a while since you were last in the saddle, the British Cycling Sportive Training Plan for beginners is the ideal way for you to train for and complete up to a 60-mile sportive. Using heart rate to gauge intensity, you’ll always be training at the right level and ensuring you’re riding and recovering optimally to make maximum fitness gains.

If you’re an experienced sportive rider, looking to take your cycling to the next level and maybe start hitting some gold standards, the British Cycling Sportive intermediate and advanced training plans are for you. With a less prescriptive, user-driven four-week rolling structure, you get expert coaching and proven British Cycling training sessions, but it’s more flexible and easier to mould round your target events. Whether you train using heart rate or power, you can guarantee every pedal stroke will be propelling you effectively towards your cycling goals.

Whether you’re a sportive regular or aspiring to take part in your first ever event, British Cycling’s sportive tips and advice pages have all the information you’ll need.

If you're following the beginner plans, it's time to gauge your progress by testing your training zones again. Having accurate zones means you'll be matching your effort to the prescribed training, maximising the effect of every session.

Access training plans here.