March 2017 | 123 training sessions and two rest days . Days can be swapped to fit the plan around your life . Training hours start at around 7 hours per week and peak at 11 hours per week .
WHAT OTHER SUPPORT IS THERE ?
With each 4-week block , there are a series of support documents relevant to that training block designed to help you get the most out of your training . These include warm-ups , indoor sessions , fitness testing and training and nutrition advice . Our experts are also on hand to answer any training questions you may have while following the plans .
CYCLING TIPS AND ADVICE FROM THE EXPERTS
In addition to the supporting information of the training plans , you can also find numerous other articles on the site with information on all aspects of cycling . We have Great Britain Cycling Team coaches and backroom staff offering their expert advice on a range of topics including nutrition , training , and preventing injury , through to bike set-up , mechanics and many more .
Whether it ’ s a gruelling sportive or a long training ride in preparation for one , optimal nutrition is one of the key requisites for success . Team GB Nutritionist , Nigel Mitchell offers his advice to make sure you get your fuelling on the bike right . Here are few tips from Nigel .
“ Aim to have your breakfast 90-120 minutes before you start riding . Porridge is the perfect pre-ride breakfast but , for longer rides , an additional 2-3 egg omelette will give you some more slow release energy ”.
“ Sip at your bottle right from the start of the ride . You should be aiming to consume 500-1000 ml of fluid per hour depending on your build and conditions ”
Phil Burt , Lead Physiotherapist at British Cycling also offers his expertise , including tips on staying injury free , off the bike exercises and correct bike and equipment set-up . Here are a few tips from Phil .
“ Including non-cycling workouts in your training helps maintain motivation levels and allows you to develop a broader base of conditioning , making you more robust all round and reducing your injury risk ”.
On saddle soreness : Even on flat rides , try to stand up out of your saddle every 10-15 minutes to give your backside a bit of a break and to restore some blood flow .
If you are looking for further expert tips and advice like this to help improve your riding , you can find them at www . britishcycling . org . uk / sportives