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BCA | Elite - 10 Wks. | Heart Rate - Gran Fondo | 2nd ed.

Author

Jonathan Melville

All plans by this Coach

Length

10 Weeks

Plan Specs

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

Refund Policy

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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Plan Description

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?

Elite Riders:
- The programme is degined for advanced riders who are full/part time.
- The programme starts at 10:37 hours and progresses to 15:13 hours.
- You typically complete 20,000 + km of riding per year.
- 5 on bike workouts per week.
- 1 strength workout per week.
- The programme uses heart rate.

What will I need?
- A turbo training



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:47 hrs 6:00 hrs
—— ——
0:21 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
10:47 hrs 6:00 hrs
—— ——
0:21 hrs 0:30 hrs

Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

1:00:00
45.4TSS
Activation Amalgam

Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
Set 1:
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Set 2:
2 minutes @ 78-83%
2 minutes @ 83-88%
2 minutes @ 90-95%
2 minutes @ 100-105%
-------------------------------------------------------
Mainset:

10 seconds @ max.
8 minutes @ 78-83%
Repeat x 4
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 1

0:30:00
Strength & Conditioning: Plyometrics

Plyometrics training to activate the muscle fibres ahead of your new programme. The exercises are completed at max effort.

Warm Up:
10 minutes:
- Spinners ~ 5 minutes
- Resistance band work
- Foam rolling
-------------------------------------------------------
Mainset:

Core:
Glute Bridges - 6 reps: 3 sets + 1 min rest
Plank - 20-30 seconds: 2 sets + 1 min rest

Lower Body:
Single Leg Squat - 4 reps: 2 sets + 2 min rest
Single Leg Hop - 6 reps: 2 sets + 2 min rest
Lateral Jumps - 6 reps: 2 sets + 2 min rest
Landing Stability - 6 reps: 2 sets + 2 min rest
-------------------------------------------------------
Cool Down:
5 minutes:
- Stretches

Sample Day 2

0:55:00
78TSS
Threshold Heart Rate Test

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

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3

4 minutes @ 83-88%
1 minutes @ 65-70%
-------------------------------------------------------
Mainset:
30 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 4

1:45:00
74.7TSS
Exercise Economy Burst

Exercise Economy Ride to improve pedaling technique. Remain seated when accelerating into the the high cadence interval and through out. Session can be completed on turbo.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
1 minutes @ 83% - 120:130 rpm
1 minutes @ 75%
Repeat x 7

10 minutes @ 75% between sets.
-------------------------------------------------------
Cool Down:
9 minutes @ 60-65%

Sample Day 5

0:57:00
53TSS
Tempo Endurance Intervals

Tempo Endurance Ride to stimulate/speed up adaptions with shorter duration. Ride can be complete on road (flat - rolling) or turbo.

Warm Up:
5 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3.
-------------------------------------------------------
Mainset:
10 minutes @ 88-93%
03 minutes @ 65-70%
Repeat x 3.
-------------------------------------------------------Cool Down:
10 minutes @ 60-65%

Sample Day 6

3:30:00
140TSS
Aerobic Endurance Basic

Aerobic Endurance Ride to improve your ability to use oxygen. Ride gentle rolling route, maintain high cadence throughout the during endurance block (80+ rpm).

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
3:10 hours @ 78-83%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 7

2:00:00
80TSS
Aerobic Endurance Advanced

Aerobic Endurance Ride to increase the density of the mitochondria. Ride hilly route and remain seated when climbing to improve glute strength.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
1:40 hours @ 78-83%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

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