28 Week Season Programme

Author

Jonathan Melville

All plans by this Coach

Length

28 Weeks

Typical Week

5 Bike, 1 Strength, 1 Day Off, 1 Custom

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced power based hr based tss based strength base period

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Summary

Includes Structured Workouts

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


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The training programme has been designed for intermediate to advance cyclists who are training for the 2020 BUCS events. However, please get in touch if you wish to participate in the BUCS events and consider yourself a beginner rider.

Event demands are broken down to understand what the challenge will be. Furthermore, the programme start date is the second week back from Christmas holidays, therefore, exams will not be interrupted by training.

Preparation Phase:
A total of 12-18 hours consisting of predominantly gym work. A focus on hypertrophy training in the first week to build stability in ligaments and tendons before an exponential increase of on-bike training volume.

First two weeks are deigned to prepare the body for training. As it is possible a lot of riders have been unable to ride during Christmas, it is a safer bet to start small.

Accumulation Phase:
The accumulation phase is split into three recovery cycles, consisting of three weeks of build and an easy week.

Each recovery cycle increases by 10-15% in volume. Weeks 3-6 hold 46 hours, weeks 7-10 contain 50.5 hours and weeks eleven to 14 have 55.5 hours.

Week seven and eleven focus heavily on High Intensity Interval Training (HIIT). As studies have shown going through 1 HIIT week in a recovery cycle increases Vo2 Max etc. Although training is generally split 80-20% (LIT-HIT). Therefore, most work is aerobic in nature.


Transformation Phase:
Weeks 15-20 is when training becomes event specific. This is why it is so important to analysis race and TT intensity.

Training Intensity Distribution (TID) may increase in HIT (up to 50%). However, a any training that is not HIT is in zone 1 (recovery rides). During this phase training components such as Metabolic Conditioning and Anaerobic Endurance are enabled.

Realisation Phase:
The Realisation phase is two-fold. Firstly, two weeks of HIIT training with decreased volume from Transformation phase (13 hours each). Secondly, a tapering phase.

During the tapering period training volume should drop between 41-60% (46% in this instant). While training intensity should remain the same.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:45

Jonathan Melville

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Back to Plan Details

Sample Day 1

1:00:00
39.7TSS
Preparation Phase | Week 1 | Active Recovery

Type: Active Recovery
CHO: 3-5g/kg-BW

Road:
Keep intensity in zone 1/2. Complete with high cadence low gear sprints. An easy leg spin, recovery ride to cafe and back to ensure you are feeling rested going into the new programme. Chance to de-stress from exams.

Alternatives:
Complete on turbo with cadence drills (spin legs at 90 rpm - low resistance - every 5-10 minutes increase cadence to 150 rpm with similar resistance for 60 seconds.

Sample Day 2

0:45:00
Core Stability Training

Type: HT | CS
CHO: Low

WU: 10 m bike - 10 m foam roller
-------------------------------------------------------
WO:
- Plank ------------------ 30 s x 3 - BW
- Side Plank ------------ 20 s x 4 (2 each side)
- Mountain Climbers --- 30 s x 3 - BW

- Core Stabilization ---- 8 r x 3 s - 3-4 kg
- Bird Dogs ------------- 8 r x 3 s
- Turkish Get-Ups ------ 8 r x 3 s - 2-kg
-------------------------------------------------------
CD: 5-10 m bike - stretches (5-10 minutes)

Sample Day 3

1:30:00
46.2TSS
Preparation Phase | Week 1 | Active Recovery

Type: Active Recovery
CHO: 3-5g/kg-BW

Road:
A continuation of easy miles, keep intensity in zone 1/2. Complete with high cadence low gear sprints. An easy leg spin, recovery ride to cafe and back.

Alternatives:
Complete on turbo with cadence drills (spin legs at 90 rpm - low resistance - every 5-10 minutes increase cadence to 150 rpm with similar resistance.

Sample Day 4

0:45:00
Leg Stability / Movements Training

Type: HT | LS
CHO: Low

WU: 10 m bike - 10 m foam roller
-------------------------------------------------------
WO:
- Leg Press ------------- 5 r x 4 - BW
- Squat ------------------ 4 r x 6 - 2-4 kg
- Lunges ---------------- 2 r x 8 - 2-4 kg

- Bulgarian Split Squat - 12 r x 2 - BW - H
- Single Leg Dead-lift --- 10 r x 2 - BW - H
- Glutes Bridge -----------12 r x 2 - BW
-------------------------------------------------------
CD: 5-10 m bike - stretches (5-10 minutes)

Sample Day 5

0:45:00
Core Stability Training

Type: HT | CS
CHO: Low

WU: 10 m bike - 10 m foam roller
-------------------------------------------------------
WO:
- Plank ------------------ 30 s x 3 - BW
- Side Plank ------------ 20 s x 4 (2 each side)
- Mountain Climbers --- 30 s x 3 - BW

- Core Stabilization ---- 8 r x 3 s - SS
- Bird Dogs ------------- 8 r x 3 s
- Turkish Get-Ups ------ 8 r x 3 s - SS
-------------------------------------------------------
CD: 5-10 m bike - stretches (5-10 minutes)

Sample Day 6

2:00:00
107.8TSS
Preparation Phase | Week 1 | Base Endurance

Type: Aerobic Endurance
CHO: 5-7g/kg-BW

Ride:
Stay in zone two for duration, cafe stop is ok for this ride. First base ride of the new year, keep to flatter/rolling terrain for consistent effort level.

Alternative:
90 minutes in high zone 2 / low zone 3 with high cadence.

Sample Day 7

1:00:00
39.7TSS
Preparation Phase | Week 1 | Active Recovery

Type: Active Recovery
CHO: 3-5g/kg-BW

Road:
A continuation of easy miles, keep intensity in zone 1/2. Complete with high cadence low gear sprints. An easy leg spin, recovery ride to cafe and back.

Alternatives:
Complete on turbo with cadence drills (spin legs at 90 rpm - low resistance - every 5-10 minutes increase cadence to 150 rpm with similar resistance.

28 Week Season Programme

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