Road Build-Peak-Race Period, Advanced (heart rate OR power-based) 12.5hrs/wk
11 weeks - $99.95
Total Hours: 148
Total Hours: 148
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.
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.
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Sample workouts:
Workout #1 : Strength
Planned Time: 1:00:00
Warm-up 5-10 minutes on a stationary bike. Then complete 2 sets of strength maintenance (SM) weight lifting using the exercises listed under Comments below. The first set is light (12 reps with a load you could lift 15 times). The second set is heavy (3-5 reps with a load you could lift 6 times). Complete both sets of each exercise before moving to the next exercise. Cool down for 5 minutes by spinning in an easy gear/resistance at high rpm. For details go to Chapter 12 in The Cyclist's Training Bible. (If you've not been lifting weights prior to starting this plan then don't start now. Make Mondays a rest day instead for today and all coming weeks of this plan.)
Workout #2 : Bike
Planned Time: 1:00:00
BT: Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 4-5a zones or PZ4 (see Coach's Comments below) with powermeter (90-second recoveries). Smooth pedaling. 80-90 rpm (slightly bigger gear than usual). Aero position.
Workout #3 : Bike
Planned Time: 1:00:00
Go for a very easy recovery spin on a mostly flat course (or indoor trainer if no flat course available) in the small chain ring. Heart rate or power zone 1 (RPE 1). Light on the pedals. Comfortably high rpm focusing on pedaling skills. If you're feeling good near the end include a sprint with only 6-12 pedal strokes (count 1 leg only).
Workout #4 : Bike
Planned Time: 1:30:00
BT: Hill Cruise Intervals. Warm-up for 20-30 minutes gradually building intensity. Then go to a moderate to steep hill (6-8% grade) and complete about 20 minutes of climbing. The climbs can each be from 4 to 6 minutes long. Do enough to equal about 20 minutes today. The recovery after each climb is the time it takes to descend (less than the duration of the preceeding climb). The effort for each climb should be HR zones 4-5a or PZ4 (RPE 4 on 1-5 scale). Stay seated on each climb using a gear that creates a cadence of 60-70 rpm.
Workout #5 : Bike
Planned Time: 1:00:00
FORM sprints. Warm-up and then do 6-8 x 8-12 second sprints. Slight downhill or with tailwind. Emphasize FORM--not power. Take 3-5 minute recoveries after each form sprint.
Workout #6 : Bike
Planned Time: 2:30:00
BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones or PZ1-3 (RPE 1-3); if fresh, ride race efforts in all zones. Be smart.
Workout #7 : Bike
Planned Time: 2:30:00
BT: Ride as hilly a course as available to you, preferably one with long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into the HR5b zone or PZ5 (5 RPE). On long climbs practice both seated and standing staying around the HR 4-5a zones or PZ4 (RPE 4). If you don't have a course that takes 2.5 hours, repeat sections of your hilly route.
Workout #8 : Bike
Planned Time: 4:30:00
Ride in heart rate 1-2 zones (or RPE 1-2 on 1-5 scale) keeping the effort mostly in 1. Be careful NOT to go into the 3 zone or higher for more than a few seconds at a time. Ride on a mostly flat to gently rolling course, if possible. The effort should be low. Pedal lightly with a comfortably high rpm.
Workout #9 : Strength
Planned Time: 1:00:00
Warm-up 5-10 minutes on a stationary bike. Then complete 2 sets of strength maintenance (SM) weight lifting using the exercises listed under Comments below. The first set is light (12 reps with a load you could lift 15 times). The second set is heavy (3-5 reps with a load you could lift 6 times). Complete both sets of each exercise before moving to the next exercise. Cool down for 5 minutes by spinning in an easy gear/resistance at high rpm. For details go to The Cyclist's Training Bible, chapter 12.