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

Average Weekly Training Hours 10:15
Training Load By Week
Average Weekly Training Hours 10:15
Training Load By Week

This cyclist 12-week Base period training plan was designed by Joe Friel to help you develop excellent general cycling fitness in preparation for a Build-Peak-Race plan which specifically prepares you for your A-priority race. It is based on the the principles described in his 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 lasts 11 weeks for the under-50 rider). This plan varies from the similarly titled OVER-50 plan in that the recovery weeks here occur every 4th week while in the OVER-50 plan they are scheduled every 3rd week. Over-50 athletes who recover quickly may use this plan. This plan is also 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 fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. You may use either a heart rate monitor or power meter with this plan. Workouts are designed for both. The plan uses common 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 the Build period 11 weeks prior to your A-priority road race.

Sample Day 1
1:00:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).
Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 2
0:45:00
Indoors-Isolated Leg Training.

Isolated Leg Training.
Isolated Leg Training (ILT) on an indoor trainer. After warming-up 10-15 minutes alternate 20 to 60 seconds pedaling with 1 leg/foot only--the other resting on a chair by the trainer. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Pedal with a comfortably high cadence. Focus on eliminating the dead spot at the top of stroke by pushing your toes forward in shoes at the top with your heel slightly raised. Heart rate and power are not important for this ride since you are training the nervous system.

Sample Day 3
0:45:00
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.

Sample Day 4
0:30:00
Recovery Spin.

Recovery Spin.
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate or power in zone 1 only. Light on the pedals. Comfortably high rpm focusing on smooth pedaling skills. Upper body "quiet" with legs spinning easily.

Sample Day 4
1:00:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).
Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 5
0:45:00
Recovery Spin.

Recovery Spin.
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate or power in zone 1 only. Light on the pedals. Comfortably high rpm focusing on smooth pedaling skills. Upper body "quiet" with legs spinning easily.

Sample Day 6
0:45:00
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.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.