BCA | Intermediate | 12 Weeks | 10 Mile TT

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 2 Day Off, 2 Other

Longest Workout

3:30 hrs

Plan Specs

cycling time trialing intermediate time goal tss based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The BCA Vision

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

​Be part of the BCA vision and advance your performance.

About the Author | Founder - Jonathan Melville

Subsequent to founding BCA I have led tremendously successful projects. My personal favourite was coaching a triathlete to work towards the prestigious Brighton and Hove Triathlon, who finish third in their category and in the top 10% overall in just 76 days. The project required a great attention to detail, which I hope shows in this programme.

How do I know I'm an intermediate ?
A good measure is your best 10M TT time in the past 12 months, anything over 23:59 (mins/sec) would mean this programme should be suitable for you.

Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

This intermediates program is packed with a variety features to improve your run times. Some of these features include a programme manual with all the details, PDF documents for each workout giving you useful information for every session, nutrition plans to optimise recovery an enhance performance and more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:36

Jonathan Melville

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

Be part of the BCA vision and advance your performance.

Back to Plan Details

Sample Day 1

0:30:00
23.3TSS
Accumulation Phase | Week 1 | Activation Ride

The opening session of the 12 weeks is to activate the required muscle groups used when cycling.

Till the FTP test on Thursday training is based off percentage of max heart rate (220-age).

Sample Day 3

1:00:00
91.1TSS
Accumulation Phase | Week 1 | FTP Test

If FTP is not know then please complete the test laid out above. This includes a warm and the 30 minutes test for both power and Heart Rate.

Heart Rate data is recorded after the first 10 minutes of the 30 minute effort due to Heart Rate delay.

If FTP is know when complete Tuesdays session twice (1hr).

Sample Day 4

0:20:00
Accumulation Phase | Week 1 | Resistance Training

An introduction to resistance training. First session focus on correct technique of movement.

Sample Day 5

1:30:00
75.9TSS
Accumulation Phase | Week 1 | Endurance Ride

An easy zone 2 endurance ride in case the body is still tired from Thursdays test.

Sample Day 6

2:30:00
135.9TSS
Accumulation Phase | Week 1 | Endurance Ride

During the accumulation phase duration of training is important. Therefore, not only does overall volume increase but the longest workout.

Sample Day 8

0:45:00
44.4TSS
Accumulation Phase | Week 2 | Step Interval Ride

The above is an introduction to the first interval workout of the training programme. The session teaches the body how to pace efforts.

Sample Day 9

1:00:00
39.7TSS
Accumulation Phase | Week 2 | Active Recovery

A recovery style ride to enhance adaptations made. Effort level low zone 2/1. Ride can be completed on turbo or road.

BCA | Intermediate | 12 Weeks | 10 Mile TT

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