Cat 1-2 Base Period, HR or Power, 12-18hrs/wk.

Average Weekly Training Hours 13:07
Training Load By Week
Average Weekly Training Hours 13:07
Training Load By Week

This Base period training plan was created by Joe Friel for the category 1-2 cyclist to maximize base fitness using the principles described in his book, The Cyclist's Training Bible. Each workout is written so that you may use either heart rate or power to gauge intensity. Consider starting this plan about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the CAT 1-2 BUILD-PEAK-RACE PERIODS PLAN which specifically prepares you for your A-priority race. To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly volume to about 18 hours including bike rides for aerobic endurance, force, muscular endurance and power; 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 when volume is significantly reduced for 4 days culminating with 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. It provides optional power workouts for the rider with a powermeter. 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. Your bike training zones (heart rate and/or power) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

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

Anatomical Adaptation (AA).
Strength: After warming 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
1:00:00
Base Ride or X-Train.

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in heart rate or power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: 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. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Sample Day 3
1:00:00
Base Ride or X-Train.

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in heart rate or power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: 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. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Sample Day 4
1:00:00
Spin-ups.

Spin-ups.
After warming up for about 10 minutes slowly begin to spin-up to max rpm over a 30 second period. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED! Power and heart rate are quite low and of no consequence for this workout. Ride how you feel keeping it easy to moderate. This may be done on indoor trainer or road.

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

Anatomical Adaptation (AA).
Strength: After warming 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
1:00:00
Base Ride or X-Train.

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in heart rate or power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: 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. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

Sample Day 6
3:00:00
Base Ride or X-Train.

Base Ride or X-Train. Your choice:
OPTION #1: Base Ride.
Ride in heart rate or power zones 1-2, mostly zone 2. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. May be on a fixed gear bike or indoor trainer.
OPTION #2: 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. If you run it's best not to go longer than 30 minutes today. Consider combining a run with some other cross training activity.

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.