BC Benchmark Protocols

BC warm up (20 min warm-up

5 mins easy
8 mins progressive from easy to race pace
2 mins easy
6 sec sprint
54 sec easy
6 sec sprint
54 sec easy
6 sec sprint
2 min 54 sec easy

Roller rev out

  1. Ensure tyres are correct pressure & gearing correct
  2. Carry out BC warm-up on rollers
  3. Ensure that the bike computer is zeroed
  4. Adopt a race position, hands on drops and flat back
  5. Build cadence gradually for  seconds then seated sprint for 10 seconds, maintaining  a good race position
  6. 2 mins recovery
  7. Repeat two more time (i.e. 3 sprints in total)
  8. The maximum speed will represent the session result (this is the highest speed achieved over all three)
  9. Conduct a cool-down

10 mile time-trial

  1. Ensure tyres are correct pressure & gearing correct
  2. Carry out BC warm-up on rollers
  3. Ensure that the bike computer is zeroed
  4. From a stationary start, accelerate hard and fast completing 10 miles on the rollers as quick as possible
  5. The time to complete the time-trial will represent the session result
  6. Conduct a cool-down
BC_protocol_benchmarks.pdfDownload