Train smart with a training plan by Joe Friel, best-selling author and internationally recognized endurance coach.

• Plan is for cyclists over age 50 who have been racing for 2+ years.


• Plan is for 12 weeks of Base period training, before moving on to a Build-Peak period plan.


• Receive two follow-up emails from Joe with more training information (must provide email address at purchase).


• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

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“Joe Friel is arguably the most experienced personal cycling coach in the U.S.” —Bicycling magazine

“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine

“Your training approach really helped propel my cycling and helped me train and race at my best.” —Mitchell, amateur cyclist

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This 12-week Base period training plan for the over-50 road cyclist was designed by Joe Friel using the principles of The Cyclist’s Training Bible. Having this book handy will help with many of the workouts in the plan but is not necessary.

Who is this plan for?

This plan is for the over-50 cyclist who has been racing for 2+ years. It uses common cycling language to describe the workouts and is easy to follow. By 12 weeks you will have excellent Base fitness and be ready to start a Build-Peak period plan 12 weeks prior to your A-priority road race.

When should you start the plan?

This plan is best started 24 weeks prior to your first A-priority race of the season. You should be able to train about 8 hours a week before starting this plan.

What is the weekly volume?

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 3 weeks, and 1–2 strength workouts each week. The exceptions are the recovery weeks every third week when volume is significantly reduced for 4–5 days and there is self-testing at the end of the week to measure progress. Besides training hours this plan also forecasts what your Training Stress Score (TSS) will be for each workout. Of course, it’s likely that your workout TSS will be somewhat different when you finish the ride. Besides workout duration, TSS also takes into account what the intensity of your ride was, so it’s a better predictor of performance gains than is workout duration alone. This is a "5+2" training plan, meaning there are 5 easy days each week and 2 hard (Thursday/Sunday). The hard days gradually become quite hard later in the plan but are preceded by 2–3 days of easy training, allowing you to be recovered and ready.

Do you need any devices or apps?

You must have a power meter and a heart rate monitor to use this plan. Most workout intensities are based on power (or perceived exertion for the skill workouts), but there are a few heart rate–based workouts also. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or a third-party app to help you follow them precisely. The format also makes it easier to visualize what the workout will be like. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

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After your event, please provide feedback on how this plan worked for you. Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.