Road Base Period (UNDER 50) Power 8-13hrs/wk.

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 6 Bike

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling intermediate advanced power 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 12-week Base period training plan for under-age-50 road cyclists was designed by Joe Friel to build exceptional base fitness before moving on to a Build-Peak-Race plan which culminates with an A-priority race.

This plan is based on the the principles described in Joe's book, The Cyclist's Training Bible. It is best started 23 weeks prior to your first A race of the season (the Build-Peak-Race period for under-50 riders lasts 11 weeks). Some riders start this plan a few weeks before 23 weeks until to their race and they repeat the last 3 weeks of the plan 2 or more times in order to maximize base fitness.

This plan varies from the similarly titled OVER-50 plan in that the recovery weeks here occur every 4th week while in this OVER-50 plan they are scheduled every 3rd week. Over-50 athletes who recover quickly may use the UNDER-50 plan.

This plan is intended for the cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to around 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the recovery weeks every 3rd week when volume is significantly reduced for 4 to 5 days and there is self-testing at the end of the week to measure progress.

You must have a power meter and a heart rate monitor to use this plan. Most workout intensities are based on power (or perceived exertion for the skill workouts) but there are a few heart rate-based workouts also. 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 road race.

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

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) 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.)

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.

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).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:56
Training Load By Week
Average Weekly Training Hours: 09:56
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

0:45:00
AA, 3-4 sets

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 go to Chapter 12 in The Cyclist's Training Bible

Sample Day 2

1:00:00
60TSS
SS2. Isolated Leg Training 1h RPE.

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

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

0:45:00
AA, 3-4 sets

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 go Chapter 12 in The Cyclist's Training Bible

Sample Day 4

0:30:00
15.1TSS
AE1. Recovery Spin 30min power.

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

1:00:00
28.1TSS
AE1. Recovery Spin 1h power.

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 6

1:00:00
60TSS
AE1. X-Training 1h RPE.

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.

Road Base Period (UNDER 50) Power 8-13hrs/wk.

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