BCA | Advanced | 12 Wks. | Heart Rate | Gran Fondo

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 1 Strength, 5 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century advanced hr based tss based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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.

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 competes for your causes.
Be part of the BCA vision and advance your performance.


What does this programme include?

Email Access:
- An email once a week to discuss your training and any questions you have.
- Data analysis (upon request) every 5 weeks in the form of a progress report.

Structured Workouts:
- Each workout is supplied with a PDF providing additional information.
- Workouts can be exported to your Garmin device to ensure your hitting the training numbers.

Personalised Nutrition Plan:
- A detailed overview of your nutrition requirements per week.
- Every week you are supplied with a nutrition plan personalised to your training.

Programme Manual:
- A detailed overview of the programme.
- Coaching advice including recovery strategies.

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Is this plan suitable for me?

Advanced Riders:
- The programme starts at 8:55 hours and progresses to 14:00 hours.
- You typically complete 15-20,000 km of riding per year.
- Training starts slow can takes you through the phases at an appropriate pace.
- Short workouts mid-week to accommodate work.
- 5 on bike workouts per week.
- 2 strength workout per week.
- The programme uses power.

What will I need?
- A turbo training
- Ideally access to a gym, however strength can be competed at home.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:53

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

1:00:00
41.1TSS
Activation Ride

Activation ride to pace the next 12 weeks and to put the body through the different intensities

Warm Up:
20 minutes @ 70-75% of THR (Threshold Heart Rate).

Mainset:
10 seconds @ 170-180%
8 minutes @ 78-83%
Repeat x4

Cool Down:
7 minutes @ 60-65%

Sample Day 3

0:55:00
75.8TSS
THR Test

Complete the following THR test to set your training zones. Only take the average power from the last 20 minutes of 30 minutes.

Warm Up:
10 minutes @ 70-75% of THR
05 minutes @ 80-85%

Mainset:
30 minutes @ 100-110%

Cool Down:
10 minutes @ 40-50%.

Sample Day 4

0:30:00
Hypertrophy

Please see the attached document for your strength workout.

Sample Day 5

3:00:00
118.3TSS
Endurance Ride

Ride gentle rolling route, maintain high cadence throughout (80+ rpm).

Warm Up:
10 minutes @ 70-75%

Mainset:
2:40 hours @ 78-83%

Cool Down:
10 minutes @ 60-65%.

Sample Day 6

3:30:00
140TSS
Endurance Ride

Ride gentle rolling route, maintain high cadence throughout (80+ rpm).

Warm Up:
10 minutes @ 70-75%

Mainset:
3:10 hours @ 78-83%

Cool Down:
10 minutes @ 60-65%.

Sample Day 8

0:50:00
40TSS
Force Ride

Force ride to improve exercise economy. Ideally complete the cadence drills on a false flat to climb, 3% + gradient (or turbo if resistance is appropriate). Use descent of the climb as the recovery period.

Warm Up:
10 minutes @ 70-75% of THR

Mainset:
5 minutes @ 85-90% : 55-65 rpm.
3 minutes @ 60-65%
Repeat x 5

Cool Down:
8 minutes @ 60-65%.

Sample Day 9

0:55:00
59.9TSS
STGES Ride

Short Term Glycogenic Energy System. Remain seated when accelerating at the beginning of the intervals.

Warm Up:
10 minutes @ 70-75%

Mainset:
1 minute @ 120%
30 seconds @ 50-60% Repeat x 5.
5 minutes @ 78-83% in between sets.

Cool Down:
10 minutes @ 40-50%

BCA | Advanced | 12 Wks. | Heart Rate | Gran Fondo

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