BCA | Beginner Masters - 18 wks. | Heart Rate - Race Plan | 2nd ed.
Jonathan MelvilleAll plans by this Coach
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What does this programme include?
- 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.
- 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.
- A detailed overview of the programme.
- Coaching advice including recovery strategies.
- 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 7:52 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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:54 hrs||3:30 hrs|
Day Off x2
|0:36 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:54 hrs||3:30 hrs|
||0:36 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor