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BIKE ROAD RACING, BUILD-PEAK PLAN, ADVANCED RIDER, 12hpw, HR MONITOR, 11-WEEKS

Author

Joe Friel

All plans by this Coach
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Length

11 Weeks

Plan Specs

cycling road cycling advanced masters hr based tss based

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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



Train smart with a bike racing training plan by Joe Friel, best-selling author and internationally recognized endurance coach.
 
• Plan is intended for an advanced cyclist who has many years of racing experience but is short on time.
• Plan is for 11 weeks of Build-Peak-Race training, culminating with your A-priority cycling road race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
 


 
“Joe Friel is arguably the most experienced personal cycling coach in the U.S.” Bicycling magazine
 
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
 
“Your training approach really helped propel my cycling and helped me train and race at my best.” —Mitchell, amateur cyclist
 


 
This advanced road cycling plan was designed by Joe Friel using the principles from The Cyclist’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.
 

Who is this plan for?


This plan is intended for the cyclist who has many years of racing experience but is short on time to train with high volume. The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
 

When should you start the plan?


This plan is best started 11 weeks prior to your A-priority road race. You should be able to train about 12 hours a week. Over 11 weeks you will develop race fitness by doing weekly high-intensity workouts mixed with recovery rides. Your bike power zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)
 

What is the weekly volume?


Weekly volume remains at about 12 hours per week (except for R&R periods in weeks 4 and 8 and when tapering). In this plan there is considerable emphasis on training intensity, which is described in terms of heart rate. Strength workouts are also included each week.
 

Do you need any devices or apps?


You must have a heart rate monitor to gauge workout intensity. (There is a similarly titled training plan that uses power instead of heart rate.) The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (heart rate monitor, indoor trainer, etc.) or a third-party app so that you may closely follow the details of the ride during the workouts. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
 


 
After your event, please provide feedback on how this plan worked for you.
 
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:34 hrs 3:00 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
10:34 hrs 3:00 hrs
0:27 hrs 0:30 hrs

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.

Sample Day 1

0:30:00
Strength Maintenance (or day off).

Strength Maintenance (SM).

Warm-Up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light - 12 reps with 15 repetition max (RM - a load you can only lift 15 times) load. The second set is heavy - 3-6 reps with 6RM load. Cool down 5-10 minutes spinning on a stationary bike in an easy gear/resistance at high rpm. This should be a brief workout. For details on strength training turn to Chapter 12 in The Cyclist's Training Bible (5th edition) or go here https://joefrielsblog.com/muscular-force-training-for-cycling/.

If you've not been lifting weights prior to starting this plan it's best not to start now. In this case take Mondays in this plan as rest days with no workouts.

Sample Day 2

1:30:00
67.7TSS
ME2. Cruise Intervals 1.5h (4x8 min) HR.

BT: Cruise Intervals. Warm-up about 20 minutes. Then do 8 minute intervals, 4 times building to heart rate zone 4 on each (you may only get to z3 depending on your fitness--more fit, lower HR). Recover for 2 minutes after each. Get about 30 minutes of high-intensity intervals today. Stay aero on each work interval. Smooth pedaling. Cool down.

Sample Day 3

1:30:00
60TSS
AE1. Recovery Spin 1.5h HR.

Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 4

1:30:00
98.5TSS
AnE3. Anaerobic Hill Intervals 1.5h (15min) RPE.

BT: Anaerobic Hill Intervals.
Warm-up for 40 minutes gradually building intensity. Then go to a moderate to steep hill (6-8% grade) that takes 2-4 minutes to climb and complete about 15 minutes of total climbing time today (for example: 7x2, 5x3, or 4x4 minutes). The recovery after each climb is the time it takes to descend (less than the duration of the preceding climb). The intensity for each climb should be a perceived exertion of 9 on a 1 (low) to 10 (high) scale (heart rate doesn't work for this session as it rises too slowly). Alternate standing and sitting on each climb based on how you feel. Cadence is comfortably high. Cool down for the remainder of the ride.
IF NO HILL AVAILABLE: do the same workout only on flat terrain with 5x3 minute work intervals and 2 minutes of recovery between work intervals.

Sample Day 5

1:30:00
60TSS
AE1. Recovery Spin 1.5h HR.

Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 6

2:30:00
180TSS
AnE3. Racelike Ride 2.5h HR.

Racelike Ride.
+++OPTION #1
BT: Group ride. Ride how you feel today: If tired, sit in at heart rate zones 1-3; if fresh, ride race efforts in all zones. Ride smart. Or do the following alternative workouts.
+++OPTION #2 IF NO GROUP RIDE:
Long Climbs/High-Intensity Ride.
BT: Ride as hilly a course as is available to you, preferably one with some long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into heart rate zones 4 and 5. On long climbs practice both seated and standing positions. If you don't have a course that takes 2.5 hours, repeat sections of your hilly route. Cool down for a few minutes.
+++OPTION #3 IF NO HILLS:
Racelike Ride Solo.
BT: Warm up by gradually increasing the effort for 15-20 minutes. Then randomly do long (10-20 minutes) tempo efforts in heart rate zone 3, muscular endurance efforts of 5-10 minutes (heart rate zone 4), anaerobic endurance efforts of 30 seconds to 1 minute in zones 5a to 5b, and short sprints at max effort. Recover between these as you feel like it but emphasize endurance. Cool down for a few minutes.
+++OPTION #4:
BT: Do a C-priority race today. If you decide to do a B-priority race instead you will need to reduce the training load for the 3 days prior to the race.

Sample Day 7

3:00:00
170TSS
AE1. Base Maintenance 3h HR.

Base Maintenance Ride.
Ride on a flat to gently rolling course. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 50% of the ride in zone 2.

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