BRICK TRAINING EXPERIMENT

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BRICK TRAINING EXPERIMENT

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

1 Brick, 5 Bike, 2 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling advanced power based tss based 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.

this programme is best for full time elite athletes (possibly part time). The plan uses a different method to the norm. As a result the outcome is unknown.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:07

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

1:00:00
58.3TSS
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:
4 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.
8 minutes @ 70-75%
Repeat x 4
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 2

0:30:00
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
80.5TSS
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

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

Sample Day 5

2:30:00
130.3TSS
Aerobic Endurance Basic

Aerobic Endurance Ride to improve your ability to use oxygen. Ride gentle rolling route, maintain high cadence throughout the during endurance block (80+ rpm).

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3
-------------------------------------------------------
Mainset:
2:10 hours @ 70-75%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 6

3:00:00
156.9TSS
Aerobic Endurance Advanced

Aerobic Endurance Ride to increase the density of the mitochondria. Ride hilly route and remain seated when climbing to improve glute strength.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3
-------------------------------------------------------
Mainset:
2:40 hours @ 70-75%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 7

1:20:00
73.5TSS
Exercise Economy Bock

Exercise Economy Ride to improve pedalling efficiency. Complete the cadence drills on a false flat to climb, 3% + gradient (or turbo if resistance is appropriate). Use descent of the climb as the recovery period.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3
-------------------------------------------------------
Mainset:
10 minutes @ 80-85% - 55:65 rpm
05 minutes @ 70-75%
Repeat x 4
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 8

3:00:00
156.9TSS
Aerobic Endurance Advanced

Aerobic Endurance Ride to increase the density of the mitochondria. Ride hilly route and remain seated when climbing to improve glute strength.

Warm Up:
4 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 3
-------------------------------------------------------
Mainset:
2:40 hours @ 70-75%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

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