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

Author

Jonathan Melville

All plans by this Coach

Length

7 Weeks

Plan Specs

cycling road cycling beginner 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.

Still have questions about this plan?

Plan Description

Breakaway Coaching and Analytics


The following 7-week plan has been designed specifically for novice riders. The plan focuses on preparing you for your first race by concentrating on race specific training earlier in the plan.


Novice Riders:
- New to cycling/very little fiitness/sport experiance.
- 05:10 hours progressing to 06:24 hours (max week)
- 4-5 bike workouts per week.
- 1 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
4:58 hrs 3:00 hrs
—— ——
0:17 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:58 hrs 3:00 hrs
—— ——
0:17 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

0:39:00
37.2TSS
activation + sprints # 1

MS - 3:30 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 3

0:26:00
24.7TSS
critical power + test # 1

Complete the following Critical Power (CP) test is to set your training zones. Only take the average power from the last 30 seconds of the 3 minutes.


Do not pace your effort this is an all out test. Put all your effort in and aim to keep your cadance above 110 rpm.

Warm Up:
5 minutes @ 60-65%
-------------------------------------------------------
1 minutes @ 75-80% - 90:95 rpm.
1 minutes @ 60-65%
Repeat x 4

4 minutes @ 60-65%
-------------------------------------------------------
Mainset:
3 minutes @ 110-120%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 5

1:35:00
95.6TSS
tempo endurance ride + long # 2

MS - 15 mins @ 80-85% + 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.

Sample Day 6

2:30:00
136.9TSS
aerobic endurance ride ~ foundation # 1

WU - 4 mins @ 60-65% +
WU - 1 mins @ 70-80% + 1 mins @ 60-65%. x 3
-
MS - 2:10 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

0:43:30
60.5TSS
maximal aerobic power ride # 1

MS - 3:15 mins @ 105-110% + 60 secs 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 8

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 10

0:39:00
72.6TSS
neuromuscular power ride # 1

MS - 30 secs @ max + 30 secs easy. x 4
MS - 30 secs @ max + 30 secs easy. x 5
MS - 30 secs @ max + 30 secs easy. x 6

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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