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.