Criterium Base Period (UNDER 50) 8-11hrs/wk

Average Weekly Training Hours 12:52
Training Load By Week
Average Weekly Training Hours 12:52
Training Load By Week

This cyclist Base period training plan was designed by Joe Friel for the criterium specialist to develop excellent fitness this winter. The plan is quite similar to the ROAD BASE plan. The greatest differences are found in the last 6 weeks. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the cyclists CRITERIUM BUILD-PEAK PLAN (see BUILD plan) which specifically prepares you for your A-priority race. This plan is intended for the under-age-50 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 11 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 R&R 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. 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 CRITERIUM BUILD PLAN 11 weeks prior to your A-priority road race.

Sample Day 1
1:00:00
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 see chapter 12 in The Cyclist's Training Bible (or go to http://www.trainingbible.com/bkp-all/pdf/Cycling_Strength_Program.pdf).

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

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in 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.

Sample Day 3
0:45:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 4
1:00:00
AA, 3-4 sets

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 see chapter 12 in The Cyclist's Training Bible.

Sample Day 4
0:30:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5
0:45:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 6
1:30:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 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.