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BCC Longevity of Motion Year 2 Phase 5 Over 6 Hours FTP Variable

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BCC Longevity of Motion Year 2 Phase 5 Over 6 Hours FTP Variable

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach

Length

8 Weeks

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

In Phase 5 you have 10 Breakthrough workouts spread over the 8 weeks. This means that some weeks have just the one. This is deliberate and very crucial for your fitness and longevity journey as it will provide workout and life absorption time.
The workouts follow a pattern as you go deeper in to phase that will you throw you around between power intensities like you are riding a wild horse! This will help you both produce
lactate and then clear and use it again!

Enjoy the ride

Stay in touch with the community and always reach out if you need assistance

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

REST Day....

Rest
Planned rest day BUT can change depending on the week has gone
Details
Tuesday

BCC Year 2 Phase 5: Lactate Tolerance #1

Bike01:04:00Structured Workout
We kick things with 30 mins of variable minutes at slightly over FTP and then using the catch effort at 80-85% from your sub threshold efforts as the 'under phase'

I have added a basic 3 x 20 secs activation at the end of warm up phase

You then just start each 6 min block HIGH and finish LOW

The high phase is 1 min at 100-105%
The low phase is 80-85%

3 mins recovery

So you work for 6 and rest for 3 mins

Enjoy
Details
Wednesday

90 mins Zone 2

Bike01:30:00Structured Workout
Aim for 60 - 90 mins Zone 2

Make the time work around WHAT you have

You are only as good as what you recover from
Details
Thursday

BCC Year 2 Phase 5: Lactate Tolerance #2

Bike01:04:00Structured Workout
In #2 I want you to repeat the 6 min blocks but increase the minute effort to 90 secs

Therefore you do 2 x over effort and 2 x catch effort

Keep the 3 mins recovery

Let's see how this change impacts on you

Enjoy
Details
Friday

REST Day....

Rest
Rest day

You know the importance of it so aim to implement strategies that your learning on the course with regards to your N.H.S.S

Continue with any stretches or gentle core drills today but avoid any lifting drills.
Details
Saturday

3 hour Zone 2

Bike03:30:00Structured Workout
3 hour Zone 2

BUT tweak the time to suit you

This is about you and not just the numbers
Details
Sunday

2 hour Zone 2

Bike02:00:00Structured Workout
2 hour Zone 2

BUT tweak the time to suit you

This is about you and not just the numbers
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:11:00 03:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
08:11:00 03:30:00
Rest Day Off
—— ——

Training Load By Week


Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

View all Training Plans by this Coach
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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