TBC/ Cycling: Power-Based Road Build-Peak-Race Period (Intermediate/Over 50) 12.5hrs/wk
Training Bible Coaching
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This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders over 50.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|12:27 hrs||4:30 hrs|
|0:55 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||12:27 hrs||4:30 hrs|
||0:55 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter