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

This cyclist 12-week Base period training plan was designed by Joe Friel to help you develop excellent general cycling fitness in preparation for a Build-Peak-Race plan which specifically prepares you for your A-priority race. It is based on the the principles described in his book, The Cyclist's Training Bible. It is best started 23 weeks prior to your first A race of the season (the Build-Peak-Race period lasts 11 weeks for the under-50 rider). This plan varies from the similarly titled OVER-50 plan in that the recovery weeks here occur every 4th week while in the OVER-50 plan they are scheduled every 3rd week. Over-50 athletes who recover quickly may use this plan. This plan is also 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 fourth week with volume significantly reduced for 4 to 5 days and 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 11 weeks prior to your A-priority road race.

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