BIKE ROAD RACING, BASE PLAN, CAT 1-2, 12-18hpw, POWER METER, 12-WEEKS
Joe FrielAll plans by this Coach
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Train smart with a cycling 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 12 weeks of Base training, before moving on to a Build-Peak-Race 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.
This Base period training 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 maximize base fitness in order to prepare for a category 1–2 road race. 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 Base fitness and be ready to start a Build-Peak-Race plan 11 weeks prior to your A-priority race.
When should you start the plan?
This plan is best started 23 weeks prior to your first A-priority race of the season. If you aren’t yet sure of the date for your A race, err on the side of starting early as you can repeat the last 2–4 weeks as many times as necessary to get the timing right. It may be smart to start this plan 27 weeks before your first A race, as repeating the last 4 weeks will maximize base fitness. You should be able to train about 12 hours a week. Your training zones (heart rate and power) will be determined in the fourth week of 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 12 weeks you will increase your weekly volume from about 12 hours to 18 hours, including workouts for aerobic endurance, speed skills, muscular force, and muscular endurance. It includes cross-training in the first 4 weeks and 1–2 strength workouts each week. The exceptions are the R&R weeks every fourth week when volume is significantly reduced for 4 days, culminating with self-testing at the end of the week to measure progress. Besides training hours this plan also forecasts what your Training Stress Score (TSS) will be for each workout. Of course, it’s likely that your workout TSS will be somewhat different when you finish the ride. Besides workout duration, TSS also takes into account what the intensity of your ride was, so it’s a better predictor of performance gains than is workout duration.
Do you need any devices or apps?
You must have a power meter to use this plan. The aerobic threshold workouts in the last few weeks of this plan also require a heart rate monitor to be used along with your power meter to measure your efficiency factor (EF). 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.) or a third-party app 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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:57 hrs||4:30 hrs|
|1:20 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:57 hrs||4:30 hrs|
||1:20 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor