BIKE ROAD RACING, BUILD-PEAK PLAN, ADVANCED RIDER, 12hpw, HR MONITOR, 11-WEEKS
Joe FrielAll plans by this Coach
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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
Training Plan Sample Week
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|