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BCA | Intermediate - 17 Wks. | Power - FTP Booster

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Jonathan Melville

All plans by this Coach
No Ratings


17 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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.

Is this plan suitable for me?
Intermediate Riders:
- The programme starts at 7:09 hours and progresses to 10:11 hours.
- 5 on bike workouts per week.
- 1 strength workout per week.
- Short workouts mid-week to accommodate work.
- The programme uses power.

What will I need?
- A turbo training


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:45 hrs 4:00 hrs
0:22 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:45 hrs 4:00 hrs
0:22 hrs 0:30 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:

Sample Day 1

activation + sprints # 1

MS - 4 mins @ 70-75% + 10 secs @ max. x 4

FOCUS: To increase muscle fiber recruitment. Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Sample Day 1

strength and conditioning + plyometrics # 4

FOCUS: Plyometrics training to activate/increase muscle fibers used. Exercises are completed with just body weight. The speed of contraction is 2 seconds down and 1 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ body weight. Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time. warm up. - foam rolling - resistance band mainset - core: * - plank = 20-60 secs x 2-3 sets - russian twist = 6-12 reps x 2-4 sets - glute bridge = 6-8 reps x 2-4 sets mainset - lower body: 12-15 reps x 2-3 sets: - single leg hops - lateral jumps - landing stability - single leg squat mainset - upper body: - push ups jumps = 4-6 reps x 2-3 sets - opposite arm and leg reach = 4-6 reps x 2-3 sets * 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 2

functional threshold power + test # 1

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 4

tempo endurance + short # 3

MS - 4 mins @ 90% + 1 mins @ 65%. x 5

FOCUS: Shorter tempo intervals to focus on developing increased recovery time between efforts. Workout to be complete on indoor trainer.

Sample Day 5

aerobic endurance + hills # 3

MS - 1:40 hours @ 75% FOCUS: Aerobic Endurance Ride to increase the volume of red blood cells. Ride hilly route and remain seated when climbing to improve glute strength (climbing effort @ zone 3 or above). OPTIONS: If climbing options are limited find a false flat (~ 3% gradient) and ride @ 80-85% in the biggest gear possible while maintaining a cadences of 55-65 rpm. Conversely, if you living a completely flat area complete aerobic endurance + advanced # 2

Sample Day 6

aerobic endurance + fatigue resistance # 5

MS - 1:30 hours @ 70-75%
MS - 3 mins @ 90% + 2 min @ easy. x 3

FOCUS: Fatigue resistance ride to improve time till exhaustion when riding aerobically. Ride a varied route to increase the amount of fatigue in the legs before intervals.

OPTIONS: The intervals can be completed on the turbo if you do not live in an area appropriate for road intervals. Although make sure the turbo is set before you leave to train.

Sample Day 8

tempo endurance + long # 2

MS - 20 mins @ 85-90% + 5 mins @ 65%. x 2

FOCUS: Longer tempo intervals to focus on developing the endurance aspect of training. Workout can be completed indoors or on roads were appropriate.

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