BCA | Beginner Masters - 15 wks. | Heart Rate - Race Plan | 2nd ed.

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BCA | Beginner Masters - 15 wks. | Heart Rate - Race Plan | 2nd ed.

Author

Jonathan Melville

All plans by this Coach

Length

15 Weeks

Typical Week

2 Day Off, 4 Bike, 1 Strength, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters hr 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?

Beginner Master Riders:
- Over the age of 40 years? The programme is designed specifically for you by:
- Introducing more strength training and a greater emphasis on recovery.
- The programme starts at 06:10 hours and progresses to 07:17 hours.
- Short workouts mid-week to accommodate work.
- 4-5 on bike workouts per week.
- 2 strength workout per week.
- The programme uses heart rate.

What will I need?
- A turbo training

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:22
Training Load By Week
Average Weekly Training Hours: 05:22
Average Weekly Breakdown

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.

Sample Day 1

0:45:00
33.3TSS
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 @ 65-70%
-------------------------------------------------------
Set 1:
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Set 2:
1 minutes @ 78-83%
1 minutes @ 83-88%
1 minutes @ 90-95%
1 minutes @ 100-105%
-------------------------------------------------------
Mainset:

10 seconds @ max.
05 minutes @ 78-83%
Repeat x 4
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 1

0:30:00
Strength & Conditioning: Plyometrics

Plyometrics training to activate the muscle fibres ahead of your new programme. The exercises are completed at max effort.

Warm Up:
10 minutes:
- Spinners ~ 5 minutes
- Resistance band work
- Foam rolling
-------------------------------------------------------
Mainset:

Core:
Glute Bridges - 6 reps: 3 sets + 1 min rest
Plank - 20-30 seconds: 2 sets + 1 min rest

Lower Body:
Single Leg Squat - 4 reps: 2 sets + 2 min rest
Single Leg Hop - 6 reps: 2 sets + 2 min rest
Lateral Jumps - 6 reps: 2 sets + 2 min rest
Landing Stability - 6 reps: 2 sets + 2 min rest
-------------------------------------------------------
Cool Down:
5 minutes:
- Stretches

Sample Day 2

0:55:00
78TSS
Threshold Heart Rate Test

Complete the following THR test to set your training zones. Only take the average heart rate from the last 20 minutes of 30 minutes.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3

4 minutes @ 83-88%
1 minutes @ 60-65%
-------------------------------------------------------
Mainset:
30 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 4

0:30:00
Strength & Conditioning: Hypertrophy

Hypertrophy training to increase the size of type 1 muscle fibres. Exercises are complete between 50-75% of 1 Rep Max. The speed of contraction is 3 seconds down and 3 seconds up.

Warm Up:
10 minutes:
- Spinners ~ 5 minutes
- Resistance band work
- Foam rolling
-------------------------------------------------------
Mainset:

Core:

Plank - 30 secs: 3 sets + 2 mins rest
Side Plank Dips - 4 reps: 4 sets + 2 mins rest
-------------------------------------------------------
Lower Body:

Squat - 8 reps: 3 sets + 2 mins rest
Single Leg Squats - 8 reps: 2 sets + 2 mins rest
Bulgarian Squat - 8 reps: 2 sets + 2 mins rest
-------------------------------------------------------
Upper Body:

Press Ups - 8 reps: 3 sets + 2 minutes rest.
-------------------------------------------------------
Cool Down:
5 minutes:
- Stretches

Sample Day 5

1:30:00
60TSS
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 @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
1:10 hours @ 78-83%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 6

2:00:00
80TSS
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 @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
1:40 hours @ 78-83%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 7

0:30:00
33.3TSS
Maximal Aerobic Power

Maximal Aerobic Power Ride to stress the limits of the aerobic system. Keep cadence above 105 rpm for duration of intervals.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
30 seconds @ 78-83% - 90:95 rpm.
30 seconds @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
2 minutes @ 105-110%
2 minutes @ 60-65%
Repeat x 4.
-------------------------------------------------------
Cool Down:
7 minutes @ 60-65%

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