Plan Names and Descriptions
click plan name for plan description
This Cat 1-2 Base period training plan was created by Joe Friel for the serious cyclist to maximize winter fitness using the principles described in his book, The Cyclists Training Bible. Consider starting this plan about 23 weeks prior to your first A race of the season. Following this 12-week plan will prepare you to start the CAT 1-2 BUILD-PEAK PERIOD PLAN which specifically prepares you for your A-priority race.
To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly volume to about 18 hours including bike rides for aerobic endurance, force, muscular endurance and power; cross training in the first 4 weeks; and 1 to 2 strength workouts each week. The exception is the R&R weeks every fourth week when volume is significantly reduced for 4 days culminating with 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. It provides optional power workouts for the rider with a powermeter. 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.
(For detailed description of how to set your zones for heart rate or power go to http://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)
This Cat 1-2 Build-Peak-Race period training plan was created for the serious cyclist by Joe Friel. It is designed to prepare you for the stresses of a Category 1-2 road race using the principles described in his book, The Cyclists Training Bible. Start this plan 11 weeks prior to your first A race of the season. It may be repeated for subsequent A races during your season.
To start this plan you should be training about 18 hours a week. Over 11 weeks you will increase your training intensity while volume stays at about 18 hours. The exception is the R&R weeks every fourth week when volume and intensity are significantly reduced for 5 days culminating with a hard group ride or race at the end of the week.
The plan uses common language to describe the workouts and is easy to follow. It provides optional power workouts for the rider with a powermeter. By the end of 11 weeks you will have excellent race fitness, little fatigue and be ready to for your A-priority road race.
This criterium Base period training plan was designed by Joe Friel for the OVER-age-50 rider. The most significant difference between this plan and the one for the under-50 crit racer is that R&R weeks are planned every third week for over-50 instead of every fourth week. The plan is quite similar to the ROAD BASE PLAN with the greatest differences occurring in the last 5 weeks.
This plan is based on the the principles described in Joe's 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 CRITERIUM BUILD-PEAK PERIOD PLAN (see plan) which specifically prepares you for your A-priority race.
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 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 R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
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.
This criterium Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to 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 12 hours a week. The weekly training hours vary from 11 to 9 hours depending on periodization. There is an R&R/adaptation week every fourth week. The emphasis is on power for sprinting but there is variety each week to develop all race-specific abilities. Strength maintenance workouts are included once each week.
The plan uses common 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 criterium race.
This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders over 50.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally 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 Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common 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.
This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally 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 Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road 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 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are 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.
This cyclist Base period training plan was designed by Joe Friel for the OVER-age-50 rider. The most significant difference between this plan and the one for under-50 is that R&R weeks are planned every third week for over-50 instead of every fourth week.
This plan is based on the the principles described in Joe's 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 ROAD BUILD PERIOD PLAN (see plan above) which specifically prepares you for your A-priority race.
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 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 R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
This cyclist Base period training plan was designed by Joe Friel to help you develop excellent fitness this winter. 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 ROAD BUILD PERIOD PLAN (see plan above) 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 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 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 Build period 11 weeks prior to your A-priority road race.
This 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 Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week.
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 road race.
This 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 Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road 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 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common 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.
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 Cyclists Training Bible. It is best started about 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 increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). In this plan there is considerable emphasis on training intensity. Intensity is described in terms of heart rate, power and ratings of perceived exertion (RPE) 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.
