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EXPERIENCE PLUS 501 TOUR RIDER, OVER 50, 6-13hpw, 21-WEEKS

Author

Joe Friel

All plans by this Coach
3.6 (5)

Length

21 Weeks

Plan Specs

cycling road cycling intermediate masters hr based

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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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 over age 50 who is doing an Experience Plus bike tour with a difficulty rating of 501.
• Plan is for 21 weeks and culminates with the Experience Plus tour.
• 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
 


 

Who is this plan for?


This 21-week training plan for the over-50 cyclist was designed by Joe Friel for the rider doing an Experience Plus bike tour with a difficulty rating of 501. All workouts are described in simple and common language. Descriptions of when to use sports drinks and how much to take in are included.
 

When should you start the plan?


This plan is best started 21 weeks prior to the week of the tour ride. You should be able to train about 7 hours a week before starting this plan.
 

What is the weekly volume?


Following this plan you will ride 4–6 days each week starting at about 6 hours per week and building to about 13 hours. Weekly volume may be increased, at your discretion, by including the suggested additional riding time and strength workouts. Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress, the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish. (The only difference between this plan and the similarly titled one for Under-50 cyclists is that this plan offers more frequent rest.)
 

Do you need any devices or apps?


You can use either a heart rate monitor or a bike power meter with this plan. Note that this plan does not include expected workout TSS and does not use the TrainingPeaks “Workout Builder” format. TSS, however, is still calculated on completion of every workout. (Plans with “NEW” in the title include both expected TSS and use the Workout Builder feature.)
 


 
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
10:25 hrs 5:00 hrs
1:10 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
10:25 hrs 5:00 hrs
1:10 hrs 1:00 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

1:00:00
AA, 3-4 sets

Strength: Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by 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
Recovery spin

Very easy recovery spin on a mostly flat course in the small chain ring. On a scale of 1 (very easy) to 10 (very hard) this should be a 1 (or heart rate 1 zone). Light pressure on the pedals. Practice pedaling with a slightly higher cadence and easier gear than you would normaly use.

Sample Day 3

1:00:00
Easy ride

Ride at an effort of 1-4 (HR zones 1-2) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .

Sample Day 4

1:00:00
AA, 3-4 sets

Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by 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 5

1:00:00
Easy ride

Ride at an effort of 3-4 (heart rate 1 zone) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .

Sample Day 6

2:00:00
Easy ride

Ride at an effort of 1-4 (heart rate zones 1-2) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .

Sample Day 7

1:00:00
Rolling hills seated

Choice #1: On a scale of 1 to 10 ride at about 1-4 (heart rate 1-2 zones) on a flat to rolling course. Stay seated on most small rolling hills to help build & maintain hip strength. Use both small and big chain rings.

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