BCA | Beginner | 12 Weeks | 10M TT

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling time trialing beginner time goal power 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.

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 a beginner time trialist?
A 10 Mile PB above 26:59 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: 06:25

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

0:45:00
34.9TSS
Accumulation Phase | Wk. 1 | Activation Ride

The first workout is aimed at 'waking up' the necessary muscle groups used for cycling. The programme starts slow to prevent overtraining early on.

Sample Day 2

1:00:00
51.4TSS
Accumulation Phase | Wk. 1 | Endurance Ride

Endurance ride to begin building a base. Complete ride in zone 2, make sure effort level is steady-state (little to no variance to the data). Ride on flat to rolling route.

Sample Day 4

2:00:00
100.7TSS
Accumulation Phase | Wk. 1 | Endurance Ride

Weekends are generally when training load is highest due to more free time. Complete steady-state zone 2 ride on rolling route.

Sample Day 5

2:20:00
122.4TSS
Accumulation Phase | Wk. 1 | Endurance Ride

Increase in duration to continue building miles in the legs. Ride on route of your choice, however remain seated on climbs with cadences above 80 rpm. The seated effort improve glute strength and the ability to hold the TT position for longer.

Sample Day 7

0:45:00
42.9TSS
Accumulation Phase | Wk. 2 | 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 8

1:00:00
55.9TSS
Accumulation Phase | Wk. 2 | STGES Ride

Short Term Glycogenic Energy System (STGE) training improves the bodies ability to metabolise carbohydrates.

Sample Day 9

1:30:00
77.8TSS
Accumulation Phase | Wk. 2 | Endurance Ride

Ride in the small ring if legs are struggling after yesterdays intervals.

BCA | Beginner | 12 Weeks | 10M TT

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