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BCA | Intermediate | 12 Weeks | 20km XC Ski

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

12 Weeks

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?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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 intermediate skier?
If you typically train 5-8 times per week (including strength training) and are used to training an average of 6.25 hours per week 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 performance. 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:09 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:09 hrs 3:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

0:45:00
37.8TSS
Activation Ski

Activation ski to recruit muscle the necessary muscle groups used for XC skiing. Complete 10 minutes WU 65-70% of Threshold Heart Rate (THR). 4 minutes progressive warm up. 4 x 6 minute endurance blocks with 10 seconds max sprint inbetween.

Sample Day 2

0:30:00
Plyometrics

Please see the attached document for your strength plan.

Sample Day 3

1:00:00
80.1TSS
Threshold Test

Heart Rate data should only be taken from the final 20 minutes of the 30 minute effort due to Heart Rate delay.

Sample Day 5

1:30:00
71.7TSS
Endurance Ski

Ski flat to rolling route - steady state effort. WU: 10 mins @ 70%, MS 1:10 @ 80% of Threshold Heart Rate, CD 10 mins.

Sample Day 6

2:00:00
96.7TSS
Endurance Ski

Ski flat to rolling route - steady state effort. WU: 10 mins @ 70%, MS 1:40 @ 80% of Threshold Heart Rate, CD 10 mins.

Sample Day 8

0:45:00
62TSS
Threshold Ski

Threshold intervals due to short mid-week training load. WU 8 mins @ 70-75%. MS 8 mins @ 100-105%. Repeat x 3. CD 7 mins.

Sample Day 9

1:00:00
46.7TSS
Technical Ski

Complete endurance ski @ 80-85% for 40 minutes. WU and CD 10 minutes @ 70-75%.
During the 40 minutes complete each of the following exercise 4 minutes x 2:

V1 Offset
V2
V2 Alternative
Double Pole
No Poles

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