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BCC Longevity of Motion Year 2 Phase 3 Under 6 Hours Lactate Tolerance

Browse More Plans

BCC Longevity of Motion Year 2 Phase 3 Under 6 Hours Lactate Tolerance

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 3 you have 2 specific mini phases throughout the 8 weeks. Weeks 1-3 will take you on an activation and acclimatization progressive journey that will have higher than FTP power but over shorter periods. The periods of work will gradually increase but the power will come down as you dial into some threshold style efforts.

This approach creates a great multiple stimulus approach. Enjoy it

Stay in touch with the community throughout the phase

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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

Lactate Tolerance #1 Stretch and Squeeze

Bike01:01:00Structured Workout
This looks like VO2 becuase it is. Welcome to activation phased work. You are going to hit higher powers over shorter periods move towards lower power over longer times in the block!
I want to kick the system with some short VO2 work over my classic squeeze and stretch BUT the focus is about activating and get ready for some variable work that focus on Threshold (FTP) growth with some medium length VO2 workouts and Threshold builders over the next few weeks

So we kick off with this nice staright forward session

10 min warm up

10 x 30 secs at 120%

The first 5 with 15 secs recovery and the 2nd 5 with 30 secs recovery

2 mins rest

Repeat 3 more blocks
Details
Wednesday

Midweek Rest or Easy Spin

Bike00:30:00Structured Workout
This can be a time to recovery or spin - decide what is needed based on your weekend activity.
Details
Thursday

Lactate Tolerance #2 Stretch and Squeeze

Bike01:01:00Structured Workout
The 2nd session is similar to #1 BUT the stretch phase has the power at 120-130% - still well within your reach

10 min warm up

10 x 30 secs at 120% (efforts 6-10 at 120-130%)

The first 5 with 15 secs recovery and the 2nd 5 with 30 secs recovery

2 mins rest

Repeat 3 more blocks
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

Zone 2 Spinner. Spin and Enjoy

Bike02:00:00Structured Workout
You can control the time to suit you BUT focus on control

If you missed one of the key workouts during the week then you can always flip them into today OR create a clean and dirty ride
Details
Sunday

Zone 2 Spinner OR REST. Spin and Enjoy

Bike01:25:00Structured Workout
This may be a rest day or more spinning (which means that Monday will be a rest day)

Make it work around your schedule and make sure you recover!
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:19:00 02:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:19:00 02:00:00
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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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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