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Includes Structured Workouts

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

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Joe Friel

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12 Weeks

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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

Train smart with a bike racing training plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Plan is intended for the over-age-50 cyclist who has been racing for one or more years.
• Plan is for 12 weeks of Build-Peak-Race training, culminating with your A-priority road race in the last week of the plan.
• 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 intermediate 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 over-50 road cyclist who has been racing for one or more years. The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 12 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 12 weeks prior to your A-priority road race. You should be able to train about 12 hours a week. Your bike heart rate training zones should be set before starting the plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Over the plan’s 12 weeks you will increase your weekly race-like intensity while weekly volume remains at about 12 hours (except for rest and recovery weeks every third week). There is an emphasis on high-intensity training to prepare you for the race. Optional strength workouts are included each week to maintain your gains made in the Base period. (If you didn’t lift in the Base period, omit the strength workouts.)

Do you need any devices or apps?

You must have a heart rate monitor to use this plan (there is a similarly titled plan for power meter users). The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (heart rate monitor, power meter, indoor trainer, etc.) 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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:50 hrs 3:30 hrs
0:27 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:50 hrs 3:30 hrs
0:27 hrs 0:30 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

Sample Day 1

Strength Maintenance.

Strength Maintenance (if you didn't lift weights in the immediately preceding Base period omit all strength workouts in this plan).

Warm-up 5-10 minutes on a stationary bike. Then complete 2 sets of strength maintenance (SM) weight lifting following the guidelines from Joe's book, The Cyclist's Training Bible. The first set for this workout is light (12 reps with a load you could lift 15 or more times). The second set is heavy (3-5 reps with a load you could lift 6 times). You'll only do 2 sets. Complete both sets of each exercise before moving to the next exercise. Cool down for 5 minutes by spinning in an easy gear/resistance at high rpm. For details on strength training turn to Chapter 12 in The Cyclist's Training Bible (5th edition) or go here

Sample Day 2

AE1. Easy Ride 1.5h HR.

Ride in heart rate zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3

ME2. Hill Cruise Intervals 1.5h (6-8 min hill) HR.

BT: Hill Cruise Intervals. Warm-up about 20 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times building to heart rate zone 4 by the top (you may only get to z3 depending on your fitness--more fit, lower HR). Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.

Sample Day 4

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 5

SS1. Form Sprints 1h.

Form Sprints.
Warm-up 20 minutes & then do 6-8 x 8 pedal stroke sprints (count 1 leg only—in other words do 16 pedal strokes counting both legs). Do these on a flat to slight uphill. Emphasize FORM--not power. Try both standing and sitting positions. Take a 4 minute recovery after each form sprint. Neither heart rate nor power is a concern for this workout--only form (back flat, head low, butt on or over nose of saddle, hands in drops). Cool down for the remainder of the ride.

Sample Day 6

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.
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.
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

AE1. Base Maintenance 3.5h 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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