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BCA | Race Plan ~ Heart Rate – INTERMEDIATE – 10 wks. + 24/7 Email Support

Author

Jonathan Melville

All plans by this Coach

Length

10 Weeks

Plan Specs

cycling road cycling intermediate hr based strength

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?

Plan Description

Breakaway Coaching and Analytics


The following 10-week plan has been designed specifically for intermeidate riders. The plan focuses on preparing you for a road race by concentrating on race specific training earlier in the plan.


Intermediate Riders:
- 09:37 hours progressing to 10:06 hours (max week)
- 5-6 bike workouts per week.
- 1-2 home strength workouts per week.
- Short mid-week workouts to accommodate work.
- Plan uses heart rate.


What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.


If you are still unsure, fill in the below questionnaire and BCA will get back with the right plan for you (should take 5 minutes)


https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform


Or contact BCA directly for help:
Email: info@breakawaycoachingandanalytics.com
Website: https://www.breakawaycoachingandanalytics.com/



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:29 hrs 4:00 hrs
—— ——
0:24 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:29 hrs 4:00 hrs
—— ——
0:24 hrs 0:30 hrs

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:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

1:00:00
45.4TSS
activation + sprints # 1

MS - 8 mins @ 78-83% + 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

0:30:00
12.5TSS
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

0:55:00
78TSS
threshold heart rate + test # 1

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 @ 65-70% ------------------------------------------------------- Mainset: 30 minutes @ 100-110% ------------------------------------------------------- Cool Down: 10 minutes @ 60-65%.

Sample Day 4

0:42:00
58TSS
maximal aerobic power ride # 1

MS - 3 mins @ 105-110% + 2 mins easy: x 6

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

Sample Day 4

0:30:00
12.5TSS
strength and conditioning + strength # 2

FOCUS: Strength training to improve neuromuscular fatigue. Exercises are completed between 60-80% of 1 Rep Max. 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 @ 10% 1 rep max. 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 - side plank = 15-45 secs x 2-4 sets* - single leg glute bridge = 6-8 reps x 2-4 sets mainset - lower body: 12-15 reps x 2-3 sets: - lunges - squats - bulgarian squat - single leg squat mainset - upper body: - press ups = 4-6 reps x 2-3 sets - mountain climbers = 30-60 secs x 2-3 sets. * 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 5

2:30:00
100TSS
aerobic endurance ride + attacks # 4

MS - 2:10 hours @ 78%

FOCUS: Aerobic Endurance Ride to increase lactate threshold (the point at which lactic acid begins to accumulate). Ride hilly route complete 30 seconds max - 30 seconds rest all the way up the climb.

OPTIONS: If you don't live near any climbs or only have short climbs (< 2 km) available complete 15 seconds max - 15 seconds easy (either on a flat to rolling road or available short climbs).

Sample Day 6

3:30:00
140TSS
aerobic endurance ride ~ foundation # 1

WU - 4 mins @ 65-70% +
WU - 1 mins @ 78-83% + 1 mins @ 65-70%. x 3
-
MS - 3:10 hours @ 78%
-
CD - 10 mins @ 60-65%.

FOCUS: Aerobic Endurance Ride to increase the density of the mitochondria. This ride can be completed by feel, if your feeling good ride high end of zone 2 (use hard gears to accomplish this), or if struggling ride can be done in small ring. Maintain high cadence through (whether high or low zone 2) 80+ rpm.

OPTIONS: If you are feeling good you may extend the ride by 30 minutes. However, be considerate of the programme, i.e don't ride hard today if tomorrow is a hard ride.

Alternatively, if available ride in a group, however, if pace drops, drop back and put out an attacking effort sprint to re-join the group again.

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