Train smart with a training plan by Joe Friel, best-selling author and internationally recognized endurance coach.
- Plan is for cyclists over age 50 who race competitively AND who have a weekend group ride.
- Plan is for 11 weeks of Build-Peak period training culminating with a 2.5-3.5 hour road race.
- Receive two follow-up emails from Joe with more information (must provide email address at purchase).
- If plan is not working for you within the first 2 weeks, you may 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 11-week Build-Peak period training plan for the over-50 road cyclist was designed by Joe Friel using the principles of
The Cyclist’s Training Bible and
Fast After 50. Having these books handy will help with many of the workouts in the plan but is not necessary.
Who is this plan for?
This plan is for the over-50 cyclist who has been racing for 2+ years. It uses common cycling language to describe the workouts and is easy to follow. By 11 weeks you will have excellent race fitness and be ready your A-priority road race.
When should you start the plan?
This plan is best started 11 weeks prior to your first A-priority race of the season. You should be able to train about 12 hours a week before starting this plan. The preceding Base period should have prepared you for long rides of 2.5 to 3.5 hours.
What is the weekly volume?
Over 11 weeks you will train at about 12 hours weekly, including workouts focused on stamina/durability, aerobic capacity, and sprint power, and strength training. The exceptions are the recovery weeks every third week when volume is significantly reduced for 5 days and there is a racelike group ride at the end of the week to help prepare you. 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. Real weekly TSS has been found to be higher than what the plan calls for. 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. This is a "5+2" training plan, meaning there are 5 easy days each week and 2 hard (Tuesday and Saturday). The hard days gradually become quite hard but are preceded by 2–3 days of easy training, allowing you to be recovered and ready.
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, but there are heart rate–based, "easy" 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.
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.