This advanced road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road 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 11 weeks prior to your A-priority road race.
This plan is intended for the cyclist who has many years of racing experience but is short on time to train with high volume. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will develop race fitness by doing weekly high-intensity workouts mixed with recovery rides. Weekly volume remains at about 12 hours per week (except for R&R periods in weeks 4 and 8). In this plan there is considerable emphasis on training intensity. Intensity is described in terms of heart rate and power giving you a choice for how to do the workouts. Strength workouts are also included each week.
The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready 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.)