Browse More Plans

BCA | Advanced | 24 Wks. | Power | Race Plan

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

24 Weeks

Plan Specs

cycling road cycling masters power based tss based strength base period

Refund Policy

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?

Plan Description

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 competes for your causes.
Be part of the BCA vision and advance your performance.


What does this programme include?

Email Access:
- An email once a week to discuss your training and any questions you have.
- Data analysis (upon request) every 5 weeks in the form of a progress report.

Structured Workouts:
- Each workout is supplied with a PDF providing additional information.
- Workouts can be exported to your Garmin device to ensure your hitting the training numbers.

Personalised Nutrition Plan:
- A detailed overview of your nutrition requirements per week.
- Every week you are supplied with a nutrition plan personalised to your training.

Programme Manual:
- A detailed overview of the programme.
- Coaching advice including recovery strategies.

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Is this plan suitable for me?

Advanced Riders:
- The programme starts at 8:55 hours and progresses to 14:30 hours.
- You typically complete 15-20,000 km of riding per year.
- Training starts slow can takes you through the phases at an appropriate pace.
- Short workouts mid-week to accommodate work.
- 6 on bike workouts per week.
- 2 strength workout per week.
- The programme uses power.

What will I need?
- A turbo training
- Ideally access to a gym, however strength can be competed at home.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:36 hrs 5:00 hrs
—— ——
0:38 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:36 hrs 5:00 hrs
—— ——
0:38 hrs 0:30 hrs

Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

1:00:00
49.4TSS
Activation Ride

Activation ride to pace the next 24 weeks and to put the body through the different intensities

Warm Up:
20 minutes @ 60-65% of FTP

Mainset:
10 seconds @ 170-180%
8 minutes @ 70-75%
Repeat x4

Cool Down:
7 minutes @ 60-65%

Sample Day 2

0:30:00
Plyometrics

Please see the attached document for your strength workout.

Sample Day 3

0:55:00
78.6TSS
FTP Test

Complete the following FTP test to set your training zones. Only take the average power from the last 20 minutes of 30 minutes.

Warm Up:
10 minutes @ 60-65% of FTP
05 minutes @ 75-80%

Mainset:
30 minutes @ 100-110%

Cool Down:
10 minutes @ 40-50%.

Sample Day 4

1:00:00
42.3TSS
Recovery Ride

Easy recovery spin to get the most out of the hard rides. Including small ring sprints (10 seconds) every 10-15 minutes.

Mainset:
60 minutes @ 60-70%

Sample Day 5

2:30:00
129.3TSS
Endurance Ride

Ride gentle rolling route, maintain high cadence throughout (80+ rpm).

Warm Up:
10 minutes @ 60-65%

Mainset:
2:10 hours @ 70-75%

Cool Down:
10 minutes @ 60-65%.

Sample Day 6

3:00:00
155.9TSS
Endurance Ride

Ride gentle rolling route, maintain high cadence throughout (80+ rpm).

Warm Up:
10 minutes @ 60-65%

Mainset:
2:40 hours @ 70-75%

Cool Down:
10 minutes @ 60-65%.

Sample Day 8

1:10:00
72.4TSS
Tempo Ride

Ride gentle rolling route, maintain high cadence throughout (95+ rpm). Hold aero position for the duration of the tempo block.

Warm Up:
10 minutes @ 60-65%

Mainset:
50 minutes @ 80-85%

Cool Down:
10 minutes @ 60-65%.

$48.00 - Buy Now