BCA | Beginner | 6 Weeks | In-Season Plan

Author

Jonathan Melville

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 1 Other, 4 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner 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.

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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

The programme follows the base period and prepares you for your first race of the season.

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: 04:50

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

1:00:00
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 2

0:45:00
42.9TSS
Tempo Ride

Tempo intervals to maintain adaptations. Complete 4 x 4 minutes @ 90-95% of FTP with 2 minutes recovery.

Sample Day 4

1:30:00
77.8TSS
Endurance Ride

Endurance ride on hilly route. Increase intensity to zone 4 when climbing. Remain seated on climb to improve glute strength.

Sample Day 5

1:00:00
50.6TSS
Endurance Ride

High zone 2 endurance ride @ 75-77% of FTP on flat to rolling route.

Sample Day 7

0:45:00
48.6TSS
MAP Ride

Maximum Aerobic Power Ride. Complete 4 x 4 mins @ 105-110% of FTP with 3 mins recovery.

Sample Day 8

1:00:00
42.3TSS
Recovery Ride

Easy recovery ride to get the most out of the hard workouts. Ride @ 60-70% of FTP for full duration.

Sample Day 9

0:50:00
52.1TSS
STGES Ride

Short Term Glycogenic Energy System. Complete 2 sets of 60 seconds @ 120%, 120 seconds rest x 4, with 6 minutes low aerobic work in between.

BCA | Beginner | 6 Weeks | In-Season Plan

$4.95 - Buy Now