BCA | Advanced | 12 Weeks | 25M TT

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 1 Other, 5 Bike, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling time trialing advanced time goal power based tss based strength

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.

Upon purchasing the programme you are more than welcome to get in touch with me at: info@breakawaycoachingandanalytics.com

How do I know I'm an advanced time trialist?
A 25 Mile PB below 55:59 should mean this programme is suitable for you. Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

The program is packed with a variety features to improve your Time Trialing. 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 and enhance performance, plus more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:52

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

1:30:00
80.7TSS
Accumulation Phase | Wk. 1 | Activation Ride

The beginning ride is designed to 'wake' the necessary muscle groups used when cycling. Complete on flat to rolling route.

Sample Day 2

1:30:00
84.2TSS
Accumulation Phase | Wk. 1 | Force Ride

On-bike strength training has shown to increase VO2 max, therefore it is of critical importance. Additionally, time trialing needs to be completed in big gears and this workout improves the ability to do this. Ideally, complete cadence intervals on a climb and use decent as recovery.

Sample Day 3

0:30:00
Accumulation Phase | Wk. 1 | Hypertrophy

Hypertrophy training stimulates similar adaptations to endurance training. As a result, these workouts are prevalent during the accumulation phase. If you are new to strength training start with just body.

Additionally, you will need to set your 1RM. If you have not done this before complete this workout with just body weight. Use the next strength workout as 1RM testing.

Sample Day 4

1:30:00
63.4TSS
Accumulation Phase | Wk. 1 | Recovery Ride

An easy recovery ride to reduce soreness from strength training.

Sample Day 5

2:30:00
134.1TSS
Accumulation Phase | Wk. 1 | Endurance Ride

First endurance ride starts easy to pace the accumulation phase (8 weeks). Ride on flat to rolling terrain, remain seated during climbs.

Sample Day 6

3:30:00
182.6TSS
Accumulation Phase | Wk. 1 | Endurance Ride

First long ride, therefore on bike fueling will be important. Ride on hilly route and remain seated on climbs.

Sample Day 8

1:00:00
58.2TSS
Accumulation Phase | Wk. 2 | Force Ride

Shorter force workout to prevent overload. On-bike strength training has shown to increase VO2 max, therefore it is of critical importance. Additionally, time trialing needs to be completed in big gears and this workout improves the ability to do this. Ideally, complete cadence intervals on a climb and use decent as recovery.

BCA | Advanced | 12 Weeks | 25M TT

$4.95 - Buy Now