BCA | Intermediate Masters - 14 Wks. | Power - Race Plan | 2nd ed.

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BCA | Intermediate Masters - 14 Wks. | Power - Race Plan | 2nd ed.

Author

Jonathan Melville

All plans by this Coach

Length

14 Weeks

Typical Week

1 Strength, 1 Other, 5 Bike, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling intermediate masters power based tss based strength base period

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.

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?

Intermediate Masters Riders:
- Over the age of 40 years? The programme is designed specifically for you by:
- Introducing more strength training and a greater emphasis on tempo training.
- The programme starts at 5:55 hours and progresses to 10:05 hours.
- Training starts slow can takes you through the phases at an appropriate pace.
- Short workouts mid-week to accommodate work.
- 4-5 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:34
Training Load By Week
Average Weekly Training Hours: 07:34
Average Weekly Breakdown

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
    Get in touch for more detail - info@breakawaycoachingandanalytics.com
     - Not sure which plan to purchase? Complete the below questionnaire and BCA will get back with the right plan for you:
    https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

0:50:00
49TSS
Activation Amalgam

Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Warm Up:
6 minutes @ 60-65%
-------------------------------------------------------
Set 1:
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3
-------------------------------------------------------
Set 2:
2 minutes @ 70-75%
2 minutes @ 80-85%
2 minutes @ 90-95%
2 minutes @ 100-105%
-------------------------------------------------------
Mainset:
10 seconds @ max.
5 minutes @ 70-75%
Repeat x 4
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 2

0:40:00
Strength & Conditioning: Plyometrics

YouTube: See the BCA youtube channel for a visual guide to strength training.
Link:
https://www.youtube.com/channel/UC85YZBCxh7bpK1LaXXYUawg/playlists

Sample Day 3

0:55:00
80.9TSS
Functional Threshold Power 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:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3

5 minutes @ 80-85%
-------------------------------------------------------
Mainset:
30 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 5

0:40:00
Strength & Conditioning: Hypertrophy

YouTube: See the BCA youtube channel for a visual guide to strength training.
Link:
https://www.youtube.com/channel/UC85YZBCxh7bpK1LaXXYUawg/playlists

Sample Day 6

0:50:00
51.5TSS
Tempo Endurance Intervals

Tempo Endurance Ride to stimulate/speed up adaptions with shorter duration. Ride can be complete on road (flat - rolling) or turbo.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3.
-------------------------------------------------------
Mainset:
8 minutes @ 85-90%
3 minutes @ 60-65%
Repeat x 3.
-------------------------------------------------------Cool Down:
10 minutes @ 60-65%

Sample Day 7

2:00:00
103.6TSS
Aerobic Endurance Pre-Eminent

Aerobic Endurance Ride to improve your ability to use oxygen. Ride hilly route complete 30 seconds max and 60 seconds rest all the way up the climb.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3
-------------------------------------------------------
Mainset:
1:40 hours @ 70-75%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 8

0:50:00
51.5TSS
Tempo Endurance Intervals

Tempo Endurance Ride to stimulate/speed up adaptions with shorter duration. Ride can be complete on road (flat - rolling) or turbo.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3.
-------------------------------------------------------
Mainset:
8 minutes @ 85-90%
3 minutes @ 60-65%
Repeat x 3.
-------------------------------------------------------Cool Down:
10 minutes @ 60-65%

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