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BCA | Race Plan ~ Power – INTERMEDIATE – 6 wks. + 24/7 Email Support

Author

Jonathan Melville

All plans by this Coach

Length

6 Weeks

Plan Specs

cycling road cycling intermediate power based tss 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.

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Plan Description

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.


Intermediate Riders:
- 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)


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
6:50 hrs 3:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:50 hrs 3:30 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

0:42:00
57.4TSS
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 2

1:15:00
65.3TSS
aerobic endurance ride + intervals # 6

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

0:30:00
12.5TSS
strength and conditioning + power # 3

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.

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 3

0:49:00
68.8TSS
anaerobic endurance ride # 1

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

1:55:00
133.8TSS
tempo endurance ride + long # 2

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

3:30:00
193.1TSS
aerobic endurance ride ~ foundation # 1

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

0:39:00
74.6TSS
neuromuscular power ride # 1

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.

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