BCA | Intermediate | 12 Weeks | Race Plan

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 1 Other, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate power based tss based strength

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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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.

Upon purchasing the programme you are more than welcome to get in touch with me at: info@breakawaycoachingandanalytics.com

How do I know I'm an intermediate rider?
If you are a cat 3 rider who completes 10-15,000 km per year this programme is suitable for you. Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

The program is packed with a variety features to improve your racing. 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 and enhance performance, plus more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:35

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

0:55:00
48.6TSS
Accumulation Phase | Wk. 1 | Activation Ride

The beginning ride is designed to 'wake' the necessary muscle groups used when cycling. Complete on flat to rolling route.

Sample Day 2

0:45:00
37.2TSS
Accumulation Phase | Wk. 1 | Force Ride

On-bike strength training has shown to increase VO2 max, therefore it is of critical importance. Additionally, road racing needs to be completed in big gears and this workout improves the ability to do this. Ideally, complete cadence intervals on a climb and use decent as recovery.

Sample Day 3

1:30:00
77.8TSS
Accumulation Phase | Wk. 1 | Endurance Ride

A steady zone 2 workout to begin building a base endurance. Complete on hilly route and increase effort level to zone 4 when climbing. Remain seated during climbs to improve glute strength.

Sample Day 5

1:00:00
66.4TSS
Accumulation Phase | Wk. 1 | Threshold Ride

Due to the shorter duration this ride introduces you to interval work. Intervals are just below threshold as it is early on in the programme.

Sample Day 6

2:30:00
127.4TSS
Accumulation Phase | Wk. 1 | Endurance Ride

First longer endurance ride starts easy to pace the accumulation phase (8 weeks). Ride on flat to rolling terrain, remain seated during climbs.

Sample Day 7

3:30:00
180.8TSS
Accumulation Phase | Wk. 1 | Endurance Ride

Ride duration ramps to take advantage of more free time on the weekend. Ride of route of your choice. Effort level zone 2 steady-state.

Sample Day 8

1:00:00
42.3TSS
Accumulation Phase | Wk. 2 | Recovery Ride

Mondays are typically recovery ride days, so the body can get through the next two days without compromising standard of training.

BCA | Intermediate | 12 Weeks | Race Plan

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