BCA | Advanced | 12 Weeks | Base Plan

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling advanced time goal multi day power 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

The BCA Vision

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.

About the Author | Founder - Jonathan Melville

Subsequent to founding BCA I have led tremendously successful projects. My personal favourite was coaching a triathlete to work towards the prestigious Brighton and Hove Triathlon, who finish third in their category and in the top 10% overall in just 76 days. The project required a great attention to detail, which I hope shows in this programme.

How do I know I'm Advanced?
An advanced rider would be accumulating at least 15,000 km per season and rising.

Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

This base program is packed with a variety features to improve your cycling performance. Some of these features include a programme manual with all the details, PDF documents for each workout giving you useful information for every session, nutrition plans to optimise recovery an enhance performance and more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:40

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

1:30:00
78.1TSS
Accumulation Phase | Week 1 | Activation Ride

After the end of season break the body needs re-activating. Advance athletes take less time to do this. Ride: 1.5hrs @ 72% FTP, 6 small ring sprints.

Sample Day 3

1:00:00
84.2TSS
Accumulation Phase | Week 1 | FTP Test

30 minute test - take the average power and heart rate form last 20 minutes for power and heart rate.

Sample Day 5

3:00:00
155.9TSS
Accumulation Phase | Week 1 | Endurance Ride

3 hours @ zone 2 - steady-state effort to begin bases training.

Sample Day 6

3:30:00
182.6TSS
Accumulation Phase | Week 1 | Endurance Ride

Hilly route, remain seated on climbs.

Sample Day 8

1:30:00
82.6TSS
Accumulation Phase | Week 2 | Force Ride

Complete cadence intervals on a climb using the 6 minutes recovery period as the descent.

Sample Day 9

2:00:00
107.8TSS
Accumulation Phase | Week 2 | Endurance Ride

A continuation of base endurance training. Intensity ranges have increased; Endurance block 1:40 @ 70-80 of FTP.

Sample Day 10

1:00:00
73TSS
Accumulation Phase | Week 2 | Maximum Aerobic Power Ride

Although it may seem early to be including these types of intervals, studies have shown threshold intervals are not hugely effective incomparasion.

BCA | Advanced | 12 Weeks | Base Plan

$4.95 - Buy Now