Road Base Period (OVER 50) Power or HR 8-13hrs/wk.

This 12-week Base period training plan for over-age-50 road cyclists was designed by Joe Friel to build exceptional base fitness before moving on to a Build-Peak-Race plan which culminates with an A-priority race. This plan is based on the the principles described in Joe's book, The Cyclist's Training Bible. It is best started 24 weeks prior to your first A race of the season (the Build-Peak-Race period lasts 12 weeks for the over-50 rider). Some riders start this plan a few weeks before 24 weeks until to their race and they repeat the last 3 weeks of the plan 2 or more times in order to maximize base fitness. This plan varies from the similarly titled UNDER-50 plan in that the recovery weeks here occur every 3rd week while in this UNDER-50 plan they are scheduled every 4th week. Over-50 athletes who recover quickly may use the UNDER-50 plan. This plan is intended for the 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 around 13 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 recovery weeks every 3rd week when volume is significantly reduced for 4 to 5 days and there is self-testing at the end of the week to measure progress. You may use either a heart rate monitor or power meter with this plan. Workouts are designed for both. 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 Build period 12 weeks prior to your A-priority road race.

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