Road Cat 1-2 Build-Peak-Race, Power, ~18hrs/wk.

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 15:49

This road cycling, category 1-2 Build-Peak-Race periods training plan was created for the serious and highly advanced cyclist by Joe Friel. It is designed to prepare you for a category 1-2 road race using the principles described in his book, The Cyclist's Training Bible. Start this plan 11 weeks prior to your A-priority race. It may be repeated for each subsequent A-priority road race during your season. It also prepares you for time trials during the build-up to your road race.

To start this plan you should be training about 18 hours a week, preferably having finished a base period. 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.

The plan uses common road cycling language to describe the workouts and is easy to follow. To gauge intensity for the workouts you must have a power meter. All workouts are written in terms of functional threshold power (FTP). Your power training zones should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) to help you follow it precisely. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price).

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 turn to Chapter 13 in The Triathlete's Training Bible.

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.

Joe Friel
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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.jfrielsblog.com.