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

Author

Jonathan Melville

All plans by this Coach

Length

7 Weeks

Plan Specs

cycling road cycling intermediate masters 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 7-week plan has been designed specifically for intermediate senior riders (50 + years of age). The plan focuses on preparing you for a road race by concentrating on race specific training earlier in the plan.


Intermediate Senior Riders:
- 8:57 hours (max week)
- 4-5 bike workouts per week.
- 2 home strength workouts per week.
- Short mid-week workouts to accommodate work.
- 50 + years of age.
- 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
6:09 hrs 3:30 hrs
—— ——
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:09 hrs 3:30 hrs
—— ——
0:30 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

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

MS - 3 mins @ 105-110% + 1 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

0:45:00
30TSS
active recovery # 1

MS - 10 mins @ 78-83% + 1 mins easy +
MS - 08 mins @ 78-83% + 1 mins easy +
MS - 06 mins @ 78-83% + 1 mins easy

FOCUS: Active Recovery Ride to enhance recovery from hard workouts, by increasing blood flow to the muscles without increase stress. Complete small ring sprints - out of saddle (120 + rpm) every 10 minutes (optional).

Sample Day 2

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 3

0:30:00
28.3TSS
neuromuscular power ride # 1

MS - 30 secs @ max + 30 secs easy. x 10 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.

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 - 60 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 5

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 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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