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BIKE ROAD RACING, BUILD-PEAK PLAN, CAT 1-2, ~18hpw, POWER METER, 11-WEEKS

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
4.33 (3)

Length

11 Weeks

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.

Still have questions about this plan?
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 road racing training plan by Joe Friel, best-selling author and internationally recognized endurance coach.
 
• Plan is intended for a serious and highly advanced category 1–2 cyclist.
• Plan is for 11 weeks of Build-Peak-Race training, culminating with your category 1–2 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 category 1–2 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 serious and highly advanced cyclist who would like to prepare for a
category 1–2 road race. The plan uses common road cycling language to describe the workouts and is easy to follow.
 

When should you start the plan?


This plan is best started 11 weeks prior to your A-priority race. It may be repeated for each subsequent A-priority road race during your season. It will also prepare you for time trials during the buildup to your road race. You should be able to train about 18 hours a week, preferably having finished a Base period. All workouts are written in terms of functional threshold power (FTP). Your power training zones should be set 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?


The weekly training volume is about 18 hours per week. Over 11 weeks you will increase your training intensity while volume decreases slightly. The exceptions are the R&R weeks every fourth week when volume and intensity are significantly reduced for 5 days, culminating with testing at the end of the week.
 

Do you need any devices or apps?


You must have a power meter to gauge workout intensity. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) to help you follow them precisely. (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
15:21 hrs 5:00 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
15:21 hrs 5:00 hrs
0:27 hrs 0:30 hrs

Training Load By Week


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 (SM).

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. Second set is heavy - 3-6 reps with 6RM load. Cool down after with 5-10 minutes spinning on a stationary bike in an easy gear/resistance at high rpm. This should be a brief workout and one you can recover from quickly. The only purpose is to maintain your strength gains made prior to starting this plan. You're NOT doing this to build/increase strength. 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/..

Sample Day 2

2:00:00
127.5TSS
AnE3. Racelike Ride 2h..

Racelike Ride.
+++OPTION #1
BT: Group ride. Ride how you feel today: If tired, sit in at power zones 1-3; if fresh, ride race efforts in all zones. Ride smart. Or do one of 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 long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into power zone 5. On long climbs practice both seated and standing positions. If you don't have a course that takes 2 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 zone 3, muscular endurance efforts of 5-10 minutes (power zone 4), anaerobic endurance efforts of 30 seconds to 1 minute in zone 5, 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 3

2:30:00
99.2TSS
AE3. Easy Ride 2.5h Power.

Ride in power zones 1-2, mostly 1 zone. Flat to rolling course. Low to moderate effort. Comfortably high rpm. This may be done indoors but reduce duration by 30 minutes.

Sample Day 4

2:00:00
114.8TSS
ME2. Hill Cruise Intervals 2h (40min) power.

BT: Hill Cruise Intervals. Warm-up about 20 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times at power zone 4. Get about 40 minutes of high-intensity climbing today (for example, 7x6, 6x7, or 5x8 minutes). Stay seated on each. Smooth pedaling. The recovery intervals are the time it takes descend. IF NO HILL AVAILABLE then do the 5x8-minute intervals as above with 2-minute recoveries after each. (If on a hill the recoveries are likely to be longer than 2 minutes. But keep them as short as possible.) Cool down.

Sample Day 5

2:00:00
60.5TSS
AE1. Recovery Spin 2h power..

Do a very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Zone 1 power only. Light pressure on the pedals. Comfortably high rpm focusing on smooth pedaling skills. Upper body "quiet" with legs spinning easily.

Sample Day 6

4:00:00
254.5TSS
AnE3. Racelike Ride 4h.

Racelike Ride.
+++OPTION #1
BT: Group ride. Ride how you feel today: If tired, sit in at power zones 1-3; if fresh, ride race efforts in all zones. Ride smart. Or do one of 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 long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into power zone 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 zone 3, muscular endurance efforts of 5-10 minutes (power zone 4), anaerobic endurance efforts of 30 seconds to 1 minute in zone 5, 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

5:00:00
197.6TSS
AE1. Base Maintenance 5h Power.

Base Maintenance Ride.
Ride on a flat to gently rolling course. After warming up get at least 50% of ride time in power 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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