BIKE ROAD RACING, BUILD-PEAK PLAN, CAT 1-2, ~18hpw, HR MONITOR, 11-WEEK
Joe FrielAll plans by this Coach
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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 heart rate (FTHR). Your heart rate training 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?
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 heart rate monitor to gauge workout intensity. 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 to help you follow them precisely. The format also makes it easier to visualize what the workout will be like. (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|
|15:27 hrs||5:00 hrs|
|0:27 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||15:27 hrs||5:00 hrs|
||0:27 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor