BCA | Advanced | 4 Weeks | Hill Climb Plan
Author
Jonathan Melville
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 1 Other, 6 Bike
Longest Workout
3:30 hrs
Plan Specs
cycling road cycling advanced power based tss based
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.
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 advanced rider?
If you ride 15,000-20,000 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 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 and enhance performance, plus more.
Stats
Sample Day 1
Maximum Aerobic Power Ride. Complete 5 x 6 minutes @ 105-110% of FTP with 2 minutes rest.
Sample Day 2
Easy ride to get the most out of the hard workouts. Ride @ 60-70% of FTP for 45 minutes.
Sample Day 3
Maximum Aerobic Power Ride. Complete 3 x 6 minutes with micro intervals containing: 1 minute @ 105-110%, 30 seconds @150-170% for 6 minutes. 5 minutes rest in between.
Sample Day 4
Easy ride to get the most out of the hard workouts. Ride @ 60-70% of FTP for 45 minutes.
Sample Day 5
Ride hilly route, when climbing complete 30 seconds max effort 30 seconds rest all the way up the climb.
Sample Day 6
Ride rolling route - steady state effort. WU: 10 mins @ 60-65%, MS 2:10 @ 70%, CD 10 mins.
Sample Day 8
Short Term Glycogenic Energy System. Complete 4 sets of 1:30 seconds @ 110-120%, 30 seconds rest, with 6 minutes low aerobic work in between.