BCA | Beginner | 12 Weeks | Race Plan

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner 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 a beginner rider?
If you ride 6,000-10,000 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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:59

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

0:45:30
34.5TSS
Activation Ride

Easy start to the programme as means of pacing the 12 weeks. WU 20 minutes @ 60-65% of FTP. 3 x 5 minutes @ 70-75% with 10 seconds sprints in between, CD 10 minutes.

Sample Day 3

1:00:00
57.4TSS
Force Ride

On-bike strength training. Complete 3 sets consisting of 3 minutes @ 85-90% - 55-65 rpm, 3 minutes @75-80% 110-120 rpm repeat x 2.

Ideally complete the cadences intervals on a climb. Use decent as recovery.

Sample Day 5

1:30:00
74TSS
Endurance Ride

Ride rolling route - steady state effort. WU: 10 mins @ 60-65%, MS 1:10 @ 70-75%, CD 10 mins.

Sample Day 6

2:00:00
93.2TSS
Endurance Ride

Ride rolling route - steady state effort. WU: 10 mins @ 60-65%, MS 1:40 @ 70%, CD 10 mins.

Sample Day 8

0:50:00
47.6TSS
Tempo Ride

Can be completed on road or turbo. WU 10 mins @ 60-65%, MS 30 mins @ 80-85%, CD 10 mins.

Sample Day 9

1:00:00
57.4TSS
Force Ride

On-bike strength training. Complete 3 sets consisting of 3 minutes @ 85-90% - 55-65 rpm, 3 minutes @75-80% 110-120 rpm repeat x 2.

Ideally complete the cadences intervals on a climb. Use decent as recovery.

Sample Day 11

0:30:00
Hypertrophy

Please see the attached document for your strength plan.

BCA | Beginner | 12 Weeks | Race Plan

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