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BCA | Gran Fondo ~ Heart Rate – INTERMEDIATE SENIORS – 16 wks. + 24/7 Email Support

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

16 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Breakaway Coaching and Analytics


The following 16-week plan has been designed specifically for intermeidate senior riders (50 + years of age). The plan focuses on preparing you for a Gran Fondo by taking you through all the phases of training. Addtionally, this plan can also be used as a base plan.


Intermediate Senior Riders:
- 7:40 hours progressing to 10:17 hours (max week)
- 55 + years of age.
- 5 bike workouts per week.
- 1-2 home strength workouts per week.
- Short mid-week workouts to accommodate work.
- Plan uses heart rate.


What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.


If you are still unsure, fill in the below questionnaire and BCA will get back with the right plan for you (should take 5 minutes)


https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform


Or contact BCA directly for help:
Email: info@breakawaycoachingandanalytics.com
Website: https://www.breakawaycoachingandanalytics.com/



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:31 hrs 5:00 hrs
—— ——
0:31 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:31 hrs 5:00 hrs
—— ——
0:31 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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 + sprints # 1

MS - 8 mins @ 78-83% + 10 secs @ max. x 4

FOCUS: To increase muscle fiber recruitment. Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Sample Day 2

0:30:00
12.5TSS
strength and conditioning + plyometrics # 4

FOCUS: Plyometrics training to activate/increase muscle fibers used. Exercises are completed with just body weight. The speed of contraction is 2 seconds down and 1 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ body weight.

Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time.

warm up.
- foam rolling
- resistance band

mainset - core: *
- plank = 20-60 secs x 2-3 sets
- russian twist = 6-12 reps x 2-4 sets
- glute bridge = 6-8 reps x 2-4 sets

mainset - lower body: 12-15 reps x 2-3 sets:
- single leg hops
- lateral jumps
- landing stability
- single leg squat

mainset - upper body:
- push ups jumps = 4-6 reps x 2-3 sets
- opposite arm and leg reach = 4-6 reps x 2-3 sets

* 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 3

0:55:00
78TSS
threshold heart rate + test # 1

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 5

2:00:00
80TSS
aerobic endurance ride ~ foundation # 1

WU - 4 mins @ 65-70% +
WU - 1 mins @ 78-83% + 1 mins @ 65-70%. x 3
-
MS - 1:40 hours @ 78%
-
CD - 10 mins @ 60-65%.

FOCUS: Aerobic Endurance Ride to increase the density of the mitochondria. This ride can be completed by feel, if your feeling good ride high end of zone 2 (use hard gears to accomplish this), or if struggling ride can be done in small ring. Maintain high cadence through (whether high or low zone 2) 80+ rpm.

OPTIONS: If you are feeling good you may extend the ride by 30 minutes. However, be considerate of the programme, i.e don't ride hard today if tomorrow is a hard ride.

Alternatively, if available ride in a group, however, if pace drops, drop back and put out an attacking effort sprint to re-join the group again.

Sample Day 6

3:15:00
130TSS
aerobic endurance ride ~ foundation # 1

WU - 4 mins @ 65-70% +
WU - 1 mins @ 78-83% + 1 mins @ 65-70%. x 3
-
MS - 2:55 hours @ 78%
-
CD - 10 mins @ 60-65%.

FOCUS: Aerobic Endurance Ride to increase the density of the mitochondria. This ride can be completed by feel, if your feeling good ride high end of zone 2 (use hard gears to accomplish this), or if struggling ride can be done in small ring. Maintain high cadence through (whether high or low zone 2) 80+ rpm.

OPTIONS: If you are feeling good you may extend the ride by 30 minutes. However, be considerate of the programme, i.e don't ride hard today if tomorrow is a hard ride.

Alternatively, if available ride in a group, however, if pace drops, drop back and put out an attacking effort sprint to re-join the group again.

Sample Day 8

1:01:00
58.7TSS
tempo endurance ride + long # 2

MS - 18 mins @ 93% + 5 mins @ 65%. x 2

FOCUS: Longer tempo intervals to focus on developing the endurance aspect of training. Workout can be completed indoors or on roads were appropriate.

Sample Day 9

0:50:00
37.3TSS
exercise economy + bock # 1

MS - 6 mins @ 83% + 2 mins @ 70%. x 4

FOCUS: Exercise Economy Ride to improve pedalling efficiency. 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.

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