Sportive Training Plans: Beginner week 22 | Intermediate/Advanced week 17

Sportive Training Plans: Beginner week 22 | Intermediate/Advanced week 17

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Week 22 of the British Cycling Sportive Training Plans for beginners and week 17 for intermediate and advanced riders starts on Monday - download yours today.

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

You’ve got some tough sessions this week, including some fairly sustained high end efforts but you’ve got the solid fitness base to deal with them. You’ve dedicated a lot of time and effort building an efficient and powerful endurance diesel engine but now, as you get nearer to your sportive, we’re going to bolt a turbo on to it!

Download Beginner Training Plans


After a recovery week you should be champing at the bit but remember, you still put in some miles at the weekend, so don’t skip your Monday day off. There’s a really tough mid-week workout to look forward to that’ll test both your strength and ability to suddenly explode into a sprint. Just one ride at the weekend but it’s a metric ton. Pick the best day weather wise to do it and if the roads are icy or snowy, hit the trails on your mountain bike. Only turn to your indoor trainer for long rides as a last resort.

Download Intermediate Training Plans

Although you’ve got a tough strength session with sprints to get through mid-week, the real focus will be the 80-mile ride scheduled for the weekend. Optimise your recovery from your mid-week workouts and use your rest day on Friday to plan your route and to check that your bike, kit and fuel are all ready to go. Ensure that your route is varied and tests all aspects of your cycling fitness and technique. Once home, analyse your ride and identify any weaknesses that you need to work on.

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 build on the fitness base and start adding some high end efforts.

Access training plans here.
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