BCA | Intermediate | 12 Weeks | 20km XC Ski
Jonathan MelvilleAll plans by this Coach
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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: email@example.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.
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
Sample Day 1
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
Please see the attached document for your strength plan.
Sample Day 3
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
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
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
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
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: