Cat 1-2 Build-Peak-Race, HR or Power, ~18hrs/wk.

This category 1-2 Build-Peak-Race periods training plan was created for the serious and highly advanced cyclist by Joe Friel. It is designed to prepare you for a category 1-2 road race using the principles described in his book, The Cyclist's Training Bible. Start this plan 11 weeks prior to your A-priority race. It may be repeated for each subsequent A-priority road race during your season. It also prepares you for time trials during the build-up to your road race with optional workouts. To start this plan you should be training about 18 hours a week, preferably having finished a base period. Over 11 weeks you will increase your training intensity while volume decreases slightly. The exceptions are the R&R weeks every fourth week when volume and intensity are significantly reduced for 5 days culminating with a hard group ride or race at the end of the week. The plan uses common language to describe the workouts and is easy to follow. To gauge intensity for the workouts you may use either heart rate or power. All workouts are written for both. By the end of 11 weeks you will have excellent race fitness, good form, and be ready to for 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.)

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