BCA | Beginner-Masters | 12 Weeks | Gran Fondo

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 4 Bike, 1 Strength

Longest Workout

3:30 hrs

Plan Specs

cycling gran fondo/century beginner masters tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The BCA Vision

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

​Be part of the BCA vision and advance your performance.

How do I know I'm a Beginner Masters athlete?
If you consider yourself a weekend warrior this programme should be suitable for you. Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

This programme has been designed for master athletes over the age of 40 years. If you have not exercised in a while (3+ months), it is not a problem as the programme accommodates this.

This beginners - masters program is packed with a variety features to improve your run times. Some of these features include a programme manual with all the details, PDF documents for each workout giving you useful information for every session, nutrition plans to optimise recovery an enhance performance and more.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:53
Training Load By Week
Average Weekly Training Hours: 05:53
Average Weekly Breakdown

Jonathan Melville

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

Be part of the BCA vision and advance your performance.

Back to Plan Details

Sample Day 1

0:35:00
28.7TSS
Accumulation Phase | Wk. 1 | Activation Ride

Activation training to start easy. WU 5 mins @ 60-65% of FTP, Endurance block 4 x 5 minutes @ 70-75% with 10 seconds max sprints in between.

Sample Day 2

0:20:00
Accumulation Phase | Wk. 1 | Plyometrics

Please see attached document for you strength plan.

Sample Day 3

0:45:00
42.2TSS
Accumulation Phase | Wk. 1 | Force Ride

Find local climb (3-8% in gradient and 1+ kilometers). Ride the climb in zone 3 with a cadence of 55-65 rpm. Use decent as recovery. Repeat x 4-6 depending on how the body is feeling.

Sample Day 5

1:30:00
75.9TSS
Accumulation Phase | Wk. 1 | Endurance Ride

Endurance block of 1:10 @ 70-75% of FTP with 10 mins WU and CD @ 60-65%.

Sample Day 6

2:00:00
102.6TSS
Accumulation Phase | Wk. 1 | Endurance Ride

Endurance block of 1:40 @ 70-75% of FTP with 10 mins WU and CD @ 60-65%.

Sample Day 8

0:45:00
42.2TSS
Accumulation Phase | Wk. 2 | Force Ride

Find local climb (3-8% in gradient and 1+ kilometers). Ride the climb in zone 3 with a cadence of 55-65 rpm. Use decent as recovery. Repeat x 4-6 depending on how the body is feeling.

Sample Day 9

0:20:00
Accumulation Phase | Wk. 2 | Hypertrophy

Please see attached document for you strength plan.

BCA | Beginner-Masters | 12 Weeks | Gran Fondo

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