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BCA | Novice - 12 wks. | Heart Rate - TT Plan | 2nd ed.

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling time trialing beginner time goal hr based tss based strength base period

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.

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Plan Description

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 competes for your causes.
Be part of the BCA vision and advance your performance.


What does this programme include?

Email Access:
- An email once a week to discuss your training and any questions you have.
- Data analysis (upon request) every 5 weeks in the form of a progress report.

Structured Workouts:
- Each workout is supplied with a PDF providing additional information.
- Workouts can be exported to your Garmin device to ensure your hitting the training numbers.

Personalised Nutrition Plan:
- A detailed overview of your nutrition requirements per week.
- Every week you are supplied with a nutrition plan personalised to your training.

Programme Manual:
- A detailed overview of the programme.
- Coaching advice including recovery strategies.

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Is this plan suitable for me?

The plan is designed for Time Trials with a distance of 50 km (30 miles) or less.

Novice Riders:
- Typically complete 0 - 5,000 + km per year or new to the sport.
- The programme starts at 05:06 hours and progresses to 07:00 hours.
- Short workouts mid-week to accommodate work.
- 4 on bike workouts per week.
- 1 strength workout per week.
- The programme uses heart rate.

What will I need?
- A turbo training



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:49 hrs 3:00 hrs
—— ——
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:49 hrs 3:00 hrs
—— ——
0:27 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

0:35:50
26.9TSS
Activation Amalgam

Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
Set 1.
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Set 2:
1 minutes @ 78-83%
1 minutes @ 83-88%
1 minutes @ 90-95%
1 minutes @ 100-105%
-------------------------------------------------------
Mainset:

10 seconds @ max.
04 minutes @ 78-83%
Repeat x 3
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 2

0:30:00
Strength & Conditioning: Plyometrics

Plyometrics training to activate the muscle fibres ahead of your new programme. The exercises are completed at max effort.

Warm Up:
10 minutes:
- Spinners ~ 5 minutes
- Resistance band work
- Foam rolling
-------------------------------------------------------
Mainset:

Core:
Glute Bridges - 6 reps: 3 sets + 1 min rest
Plank - 20-30 seconds: 2 sets + 1 min rest

Lower Body:
Single Leg Squat - 4 reps: 2 sets + 2 min rest
Single Leg Hop - 6 reps: 2 sets + 2 min rest
Lateral Jumps - 6 reps: 2 sets + 2 min rest
Landing Stability - 6 reps: 2 sets + 2 min rest
-------------------------------------------------------
Cool Down:
5 minutes:
- Stretches

Sample Day 3

0:40:00
53.3TSS
Threshold Heart Rate Test

Complete the following THR test to set your training zones. Take the average heart rate from the 20 minutes and times it by 0.95.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
20 minutes @ 100-110%
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%.

Sample Day 5

1:30:00
60TSS
Aerobic Endurance Basic

Aerobic Endurance Ride to improve your ability to use oxygen. Ride gentle rolling route, maintain high cadence throughout the during endurance block (80+ rpm).

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
1:10 hours @ 78-83%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 6

2:00:00
80TSS
Aerobic Endurance Basic

Aerobic Endurance Ride to improve your ability to use oxygen. Ride gentle rolling route, maintain high cadence throughout the during endurance block (80+ rpm).

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Mainset:
1:40 hours @ 78-83%
-------------------------------------------------------
Cool Down
10 minutes @ 60-65%

Sample Day 8

0:40:00
34.7TSS
Tempo Endurance Intervals

Tempo Endurance Ride to stimulate/speed up adaptions with shorter duration. Ride can be complete on road (flat - rolling) or turbo.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3.
-------------------------------------------------------
Mainset:
4 minutes @ 88-93%
1 minutes @ 60-65%
Repeat x 4.
-------------------------------------------------------Cool Down:
10 minutes @ 60-65%

Sample Day 9

0:30:00
Strength & Conditioning: Hypertrophy

Hypertrophy training to increase the size of type 1 muscle fibres. Exercises are complete between 50-75% of 1 Rep Max. The speed of contraction is 3 seconds down and 3 seconds up.

Warm Up:
10 minutes:
- Spinners ~ 5 minutes
- Resistance band work
- Foam rolling
-------------------------------------------------------
Mainset:

Core:

Plank - 30 secs: 3 sets + 2 mins rest
Side Plank Dips - 4 reps: 4 sets + 2 mins rest
-------------------------------------------------------
Lower Body:

Squat - 8 reps: 3 sets + 2 mins rest
Single Leg Squats - 8 reps: 2 sets + 2 mins rest
Bulgarian Squat - 8 reps: 2 sets + 2 mins rest
-------------------------------------------------------
Upper Body:

Press Ups - 8 reps: 3 sets + 2 minutes rest.
-------------------------------------------------------
Cool Down:
5 minutes:
- Stretches

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