BCA | Novice - 18 wks. | Power - Race Plan | 2nd ed.

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BCA | Novice - 18 wks. | Power - Race Plan | 2nd ed.

Author

Jonathan Melville

All plans by this Coach

Length

18 Weeks

Typical Week

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

Longest Workout

3:30 hrs

Plan Specs

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

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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?

Novice Riders:
- Riders who are new to the sport.
- The programme starts at 04:25 hours and progresses to 07:35 hours.
- The programme takes you through the hours at an appropriate pace.
- Short workouts mid-week to accommodate work.
- 4 on bike workouts per week.
- 1 strength workout per week.
- The programme uses power.

What will I need?
- A turbo training

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:08

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

0:35:00
33.5TSS
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:
30 seconds @ 75-80% - 90:95 rpm.
30 seconds @ 60-65%
Repeat x 3
-------------------------------------------------------
Set 2:
30 seconds @ 70-75%
30 seconds @ 80-85%
30 seconds @ 90-95%
30 seconds @ 100-105%
-------------------------------------------------------
Mainset:

10 seconds @ max.
05 minutes @ 70-75%
Repeat x 4
-------------------------------------------------------
Cool Down:
5 minutes @ 60-65%

Sample Day 2

0:20:00
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 - 15-30 seconds: 2 sets + 1 min rest

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

Sample Day 3

0:30:00
29.1TSS
Critical Power Test

Complete the following Critical Power (CP) test to set your training zones. Only take the average power from the last 30 seconds of the 3 minutes.

Do not pace your effort this is an all out test. Put all your effort in and aim to keep your cadance above 110 rpm.


Warm Up:
5 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 4

4 minutes @ 60-65%
-------------------------------------------------------
Mainset:
3 minutes @ 110-120%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 5

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 6

1:00:00
50.3TSS
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:
40 minutes @ 70-75%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 7

1:30:00
76.9TSS
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:
70 minutes @ 70-75%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 9

0:35:00
31.3TSS
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:
3 minutes @ 85-90%
3 minutes @ 60-65%
Repeat x 3.
-------------------------------------------------------Cool Down:
7 minutes @ 60-65%

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