This criterium Build-Peak-Race periods training plan was designed by Joe Friel to prepare the OVER-50 cyclist for an A-priority race in the last week of the plan. It is based on the the principles described in his book, The Cyclist's Training Bible. It is best started 12 weeks prior to your A-priority race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. This plan differs from the "UNDER-50" plan with a similar title in that it includes a rest and recovery week every third week instead of every fourth week as in the under-50 plan. To start this plan you should be able to train about 12 hours a week. The weekly training volume varies from about 11 to 9 hours depending on periodization. The emphasis is on power for sprinting, but there is variety each week to develop all of the necessary, race-specific abilities. Optional training races (C-priority) are included throughout the plan. Strength maintenance workouts are included once each week (if you did not lift weights in the preceding base period it's best to NOT lift while following this plan).
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority criterium race. You may use either a heart rate monitor or a power meter to gauge workout intensity. 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.)