Cat 1-2 Base Period, Power, 12-18hrs/wk.

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 6 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling advanced power based hr based tss based strength base period

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.

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This Base period training plan was created by Joe Friel for the category 1-2 cyclist to maximize base fitness using the principles described in The Cyclist's Training Bible. You must have a power meter to use this plan (there is a similarly titled plan for those who don't have a power meter but have heart rate).
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).

Start this Base plan 23 weeks prior to your first A race of the season. If you aren't yet sure of the date for your A race you can repeat the last 2 to 4 weeks as many times as necessary to get the timing right. So starting "early" on this plan is better than starting "late." In fact, some riders start this plan 27 weeks before their first A race as repeating the last 4 weeks will maximize their base fitness. Closely following this plan will get you ready to start the 11-week, CAT 1-2 BUILD-PEAK-RACE PERIODS PLAN which specifically prepares you for your A-priority race. (This plan may be found at https://www.trainingpeaks.com/coach/joe-friel#trainingplans.)

To start this plan you should be training about 12 hours a week. Over 12 weeks you will increase your weekly volume to about 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 to 2 strength workouts each week. The exceptions are the rest and recovery 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.

On day 1 of the plan you are provided with more getting-started information and Joe Friel's contact in case you have questions about your workouts.

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.

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 the Build period 11 weeks prior to your A-priority road race.

Your training zones (heart rate and power) will be determined in the fourth week of the plan. For a detailed description of what this will entail go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.

The plan uses the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) or third-party app to help you follow it 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 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 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) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:17
Training Load By Week
Average Weekly Training Hours: 13:17
Average Weekly Breakdown

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.jfrielsblog.com.

Back to Plan Details

Sample Day 1

1:00:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).
Strength: After warming up on a stationary bike, treadmill, or other do 3-4 sets of the Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2

1:00:00
38.4TSS
AE2. Base Ride or X-Train 1h power

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: X-Training.
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Sample Day 3

1:00:00
38.4TSS
AE2. Base Ride or X-Train 1h power

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: X-Training.
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Sample Day 4

1:00:00
38.4TSS
SS1. Spin-ups 1h RPE.

Spin-ups.
After warming up for about 10 minutes slowly begin to spin-up to max rpm over a 30 second period. When you begin to bounce on the saddle, back off on your cadence and then hold the high cadence for several seconds. Recover completely and repeat several times. Stay RELAXED! Power and heart rate are quite low and of no consequence for this workout. Ride how you feel keeping it easy to moderate. This may be done on indoor trainer or road.

Sample Day 4

1:00:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).
Strength: After warming up on a stationary bike, treadmill, or other do 3-4 sets of the Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 5

1:00:00
38.4TSS
AE2. Base Ride or X-Train 1h power

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: X-Training.
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Sample Day 6

3:00:00
115.3TSS
AE2. Base Ride or X-Train 3h power

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: X-Training.
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Cat 1-2 Base Period, Power, 12-18hrs/wk.

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