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BIKE ROAD RACING, BASE PLAN FOR UNDER 50, 8-13hpw, POWER METER, 12-WEEKS

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
5 (5)

Length

12 Weeks

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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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description



Train smart with a cycling 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
 
“Your training approach really helped propel my cycling and helped me train and race at my best.” —Mitchell, amateur cyclist
 


 
This 12-week Base period training plan for the under-50 road 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 Build-Peak-Race plan 11 weeks prior to your A-priority road race.
 

When should you start the plan?


This plan is best started 23 weeks prior to your first A-priority race of the season. Some riders start this plan a few weeks before 23 weeks until their race and they repeat the last 3 weeks of the plan two or more times in order to maximize base fitness. You should be able to train about 8 hours a week before starting this plan.
 

What is the weekly volume?


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 1–2 strength workouts each week. The exceptions are the recovery 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 alone.
 

Do you need any devices or apps?


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 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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
8:33 hrs 3:30 hrs
Strengthx2
1:10 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:33 hrs 3:30 hrs
Strength
1:10 hrs 0:45 hrs

Training Load By Week


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.joefrielsblog.com.

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 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

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 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

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.

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