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BIKE ROAD RACING, BASE PLAN, UNDER 50, 8-13hpw, HR MONITOR, 12-WEEK

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

Length

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.

Plan Description

This 12-week Base period training plan for over-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 24 weeks prior to your first A race of the season (the Build-Peak-Race period lasts 12 weeks for the over-50 rider). Some riders start this plan a few weeks before 24 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 UNDER-50 plan in that the recovery weeks here occur every 3rd week while in this UNDER-50 plan they are scheduled every 4th 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 heart rate monitor to use this plan. All workout intensities are based on heart rate or perceived exertion (for the skill workouts). 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 12 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 (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) or a full refund.

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

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:34:00 03:30:00
Strength x2
01:10:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:34:00 03:30:00
Strength
01:10:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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