Sportive Training Plans: Intermediate/Advanced week 21

Sportive Training Plans: Intermediate/Advanced week 21

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

Download Intermediate Training Plans
Download Advanced Training Plans

With some really solid training behind you, this is the week to pin a number to your back and test yourself against a ten-mile time-trial. Most local clubs will have an open week night event and don’t worry about not having a disc wheeled TT bike. There will be other riders on road bikes and you’re only really competing against yourself, the course and the clock. Recover well afterwards and ready yourself for a 70-mile ride at the weekend.

Download Intermediate Training Plans

With another 10-mile time trial, hill sprints and an 80-mile ride, this week is going to push you really hard so it’s imperative to fuel and hydrate well during the sessions and to optimise your recoveries. Don’t be tempted to try and cram an extra workout in on either of the two rest days before the 80 miler. How did it feel and how did you fare compared to Week 17? Have you improved on the areas that you identified as your weaknesses?

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.

Both intermediate and advanced training plans contain the challenge of a ten mile time trial and a longer ride at the weekend. They're offset by several easy days, which are crucial if you're to get the full benefit from the week of efforts.

Access training plans here.