BCA | Race Plan ~ Power – INTERMEDIATE – 6 wks. + 24/7 Email Support
Breakaway Coaching and Analytics
The following 6-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.
- 08:41 hours progressing to 08:48 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 power.
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.
- Compatible with Zwift.
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)
Or contact BCA directly for help:
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||6:50 hrs||3:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:50 hrs||3:30 hrs|
Sample Day 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 2
MS - 10 mins @ 75% + 1 mins @ 65%: x 5
FOCUS: The ride aims to maintain fitness without causing drastic increases in fatigue.
Ride to be completed on the turbo (or any available static bike). The effort level remains aerobic and works to push the edge of zone 2.
Sample Day 2
FOCUS: Power training to improve recruitment of motor units. Exercises are completed between 15-40% of 1 Rep Max. The speed of contraction is 3 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.
- 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:
- 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 3
MS - 1 min @ 120% + 30 secs @ 65%. x 8.
FOCUS: Short Term Glycogenic Energy System Ride (STGES) to improve the bodies ability to metabolise glycogen. Remain seated when accelerating at the beginning of the intervals.
Sample Day 5
MS - 20 mins @ 85-90% + 5 mins @ 65%. x 4
FOCUS: Longer tempo intervals to focus on developing the endurance aspect of training. Workout can be completed indoors or on roads were appropriate.
Sample Day 6
WU - 4 mins @ 60-65% +
WU - 1 mins @ 70-80% + 1 mins @ 60-65%. x 3
MS - 3:10 hours @ 75%
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.
Sample Day 8
MS - 30 secs @ max + 30 secs easy. x 8
FOCUS: Neuromuscular Power Intervals to increase the storage of ATP. Aim to complete sprints in biggest gear of the bike and a cadence over 120 rpm.