BIKE CRITERIUM RACING, BASE PLAN, UNDER 50, 8-11hpw, POWER METER, 12-WEEKS
Train smart with a training plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Plan is intended for a cyclist under age 50 who has been racing for two or more years.
• 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.
“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
This criterium Base period training plan for the under-50 cyclist 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 under-50 cyclist who has been racing for two or more years. 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 criterium Build-Peak-Race plan 11 weeks prior to your A-priority criterium race.
When should you start the plan?
This plan is best started about 23 weeks prior to your first A-priority race of the season. You should be able to train about 8 hours a week. Your bike training zones (heart rate and power) 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?
Over several weeks you will gradually increase your weekly volume from about 8 hours to 11 hours, including bike workouts of various types, cross-training in the first few weeks, and 1–2 strength workouts each week. The exceptions are the R&R weeks every third week when volume is significantly reduced for 4–5 days and there is 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 and a heart rate monitor to follow this plan. Most of the workouts are based on power or perceived exertion (when developing skills), but a few in the latter weeks also include heart rate. 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. 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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||7:53 hrs||2:30 hrs|
||1:15 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:53 hrs||2:30 hrs|
||1:15 hrs||1:00 hrs|
Sample Day 1
Strength: After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. 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
Isolated Leg Training (ILT) on indoor trainer. After warm-up alternate 20-60 seconds with 1 leg/foot only--the other on a chair. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Since you're training the nervous system, heart rate and power are not important here. Effort should remain low (about 4-5 on 0-10 RPE scale.
Sample Day 3
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 (good idea if you haven't run in some time). Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort.
Sample Day 4
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. 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 4
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Sample Day 5
Spin-ups. Best done on an indoor trainer.
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 6
Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, hiking (with heavy backpack), 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.