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BCA | Gran Fondo ~ Heart Rate – ELITE – 8 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

8 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 8-week plan has been designed specifically for elite riders. The plan focuses on preparing you for a Gran Fondo by taking you through all the phases of training.


Elite Riders:
- 14:25 hours progressing to 15:18 hours (max week)
- 6 bike workouts per week.
- 1-2 home strength workouts per week.
- 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
11:41 hrs 6:00 hrs
—— ——
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
11:41 hrs 6:00 hrs
—— ——
0:30 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

1:30:00
90TSS
tempo endurance ride + long # 2

MS - 20 mins @ 93% + 5 mins @ 75%. x 3

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 2

0:30:00
12.5TSS
strength and conditioning + strength # 2

FOCUS: Strength training to improve neuromuscular fatigue. Exercises are completed between 60-80% of 1 Rep Max. 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 @ 10% 1 rep max. 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 - side plank = 15-45 secs x 2-4 sets* - single leg glute bridge = 6-8 reps x 2-4 sets mainset - lower body: 12-15 reps x 2-3 sets: - lunges - squats - bulgarian squat - single leg squat mainset - upper body: - press ups = 4-6 reps x 2-3 sets - mountain climbers = 30-60 secs x 2-3 sets. * 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 2

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 3

1:10:00
86.7TSS
threshold endurance ride + intervals # 1

MS - 8 mins @ 100% + 2 mins @ easy. x 5

FOCUS: Threshold endurance ride to work on sustaining power output at FTP. Workout should be completed on indoor trainer.

Sample Day 4

1:00:00
40TSS
aerobic endurance ride + intervals # 6

MS - 7 mins @ 78% + 1 mins @ 65%: x 5

FOCUS: The ride aims to maintain fitness without causing drastic increases in fatigue.
Ride to be completed on the turbo (or any available static bike). The effort level remains aerobic and works to push the edge of zone 2.

Sample Day 4

0:30:00
12.5TSS
strength and conditioning + strength # 2

FOCUS: Strength training to improve neuromuscular fatigue. Exercises are completed between 60-80% of 1 Rep Max. 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 @ 10% 1 rep max. 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 - side plank = 15-45 secs x 2-4 sets* - single leg glute bridge = 6-8 reps x 2-4 sets mainset - lower body: 12-15 reps x 2-3 sets: - lunges - squats - bulgarian squat - single leg squat mainset - upper body: - press ups = 4-6 reps x 2-3 sets - mountain climbers = 30-60 secs x 2-3 sets. * 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 5

3:00:00
140TSS
aerobic endurance ride + fatigue resistance # 5

MS - 1:45 hours @ 78 +
MS - 5 mins @ 60-65%
MS - 20 mins @ 93% + 5 min @ 65%. x 2

FOCUS: Fatigue resistance ride to improve time till exhaustion when riding aerobically. Ride a varied route to increase the amount of fatigue in the legs before intervals.

OPTIONS: The intervals can be completed on the turbo if you do not live in an area appropriate for road intervals. Although make sure the turbo is set before you leave to train.

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