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

• Plan is intended for a cyclist over age 50 who has been racing for two or more years.


• Plan is for 10 weeks of Base period training to follow the 2-week free trial plan, before moving on to a Build-Peak-Race period plan.


• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of 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

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This 10-week Base period training plan for the over-50 road cyclist was designed by Joe Friel using the principles from The Cyclist’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.

Who is this plan for?

This plan is intended for the over-50 cyclist who has been racing for two or more years. The plan uses common cycling language to describe the workouts and is easy to follow. Weekly coach's comments from Joe are included to help you to navigate the plan. By the end of 12 weeks (2-week trial plan and this 10-week plan), you will have excellent Base fitness and be ready to start a Build-Peak plan 12 weeks prior to your A-priority road race.

What is the weekly volume?

Over 12 weeks you will increase weekly volume from about 8 hours to around 13 hours, including rides of various types, cross-training in the first 4 weeks, and 1–2 strength workouts weekly. The exceptions are the recovery weeks every third week when volume is significantly reduced for 4–5 days and you self-test at the end of the week to measure progress. Besides training hours this plan also estimates what your Training Stress Score (TSS) will be for each workout. 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.

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 important 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.