Training Guidelines
A summary of the The Cyclist Training Bible (author Joe Friel)
Provided by Scott
I hope that the below summary of training principles and guidelines helps you in understanding and developing
training to meet your goals. The book The Cyclist Training Bible by Joe Friel is a great book, but it is organized in a
confusing format. I have attempted to summarize the main points to help my own training and provide a more
detailed summary below in hopes of helping others build sound training plans for themselves. The underlying
assumption of this model is that you’ll be riding at least about 8 hours a week. If this is not the case, then I suggest
you reference Chris Carmichael’s book, The Six Hour Cyclist, which is great for those with limited time and focused
goals. There is an appendix with schedules of phases and workouts, which I hope allows you to compile a training
plan for yourself. Feel free to contact me with any questions you may have. I don’t profess to be a coach or to have
all the knowledge, but feel that I’ve put in some work to understand and apply some basic, helpful training
guidelines… which I’d like to pass on.
Where to Begin
Baseline – Lactate Threshold Heart Rate (LTHR)
What is it? The LTHR is probably the most important measurement for you to know in planning and guiding your
training. Once this is established, you can set your training zones, get a better understanding of your effort and judge
how you’re feeling . This then becomes an essential part of building your training plans.
How to Establish LTHR? The test for your LTHR is relatively simple, but not painless . The most common way is to
do a 30 minute time trial (indoors or on a relatively flat course). The exertion level is the maximum effort you can
hold for 30 minutes (such that you cannot talk during the test because all effort is in breathing and that by the end
you’re pretty much wiped out). The average heart-rate of the last 20 minutes is your LTHR.
I prefer to do my test on an indoor trainer because 1) I usually do this test to begin my winter workout season and 2)
it’s a controlled environment where I know I won’t hit any stop signs or traffic delays.
There is no good or bad number and the result is mostly genetic. My LTHR is around 168 bpm, which is lower than it
was a few years ago since it tends to decline as you get older.
Training Zones: Once you know your LTHR, you can establish training zones – 1 through 5. Below is a chart of the
training zones as a % of LTHR.
Zone
1
2
3
4
5a
5b
5c
% LT Range
65% 81%
82% 89%
89% 94%
94% 99%
100% 102%
102% 105%
106% 109%
Goals – Determining Your Training Needs
The next important step is establishing your goals for cycling because this ultimately determines your training needs.
So defining the “what” and “when” of your goals is the next step and is all about when you want to “peak” in your
fitness level for the event(s).
The cyclist bible is focused on peaking for events. So the action is to mark your goals on the calendar and define the
fitness needs of that goal – endurance and intensity levels. Once this is identified, you’ll be able to work the timeline
backwards to plan your training.
Training Phases
There are four phases in the training cycle: Preparation, Base, Build, Peak, Race/Event. The overall principle in
improving fitness is to build volume (endurance) and then build workload (intensity). Recovery is where this effort
converts to fitness… otherwise fatigue kicks in and your abilities decrease.
Volume is most important for the beginning cyclist and for the beginning of the season. A beginning cyclist will see
the most improvement the as they spend more time riding at moderate intensity levels. The experienced cyclist will
build efficiency and prepare for increased workload. Once this “base” is built up, then further fitness will be realized
by introducing intensity. The Preparation and Base phases are designed for volume training.
Intensity improves your ability to go faster and further. As your body adapts to higher intensity levels you gain the
ability to go faster at the same moderate effort, and when you need to put the hammer down, you’ll be able to do so
and then recover more quickly to continue your ride. The Build and Peak phases are designed for intensity training.
Recovery occurs through rest – in bed and through recovery rides. In other words, you will not improve by going all
out every day. So, the training plan has an expectation that you will get plenty of sleep at night and you will have
days where you will recover. Also important is to listen to your body… if there are days where you just can’t put in
the intensity level you desire, it is important to ease off and go at a recovery pace.
Implementing the above principals, building a strong base and improving fitness culminate in feeling strong for your
event.
Throughout the phases, a cyclist builds form in six abilities:
 Endurance – provides stress to the heart, lungs, blood and blood vessels to improve their endurance qualities
to prepare for intensity training
 Force – strengthens the legs for hills and strong riding; accompanied by weight training
 Speed Skill – improves pedaling economy
 Muscular Endurance – building and sustaining effort in zone 3
 Power – improve in sprinting efforts
 Anaerobic Endurance – trains the body to dissipate lactate from the blood and to buffer is usual effects (must
have a strong base to attempt this training)
Training workouts to build each of the above abilities is in the attached schedule and identified by the first letter of
the ability (e.g. E = Endurance, F = Force, S = Speed Skill, etc.)
Below is a graph to summarize how the phases and strengthening abilities relate:
100%
90%
80%
70%
60%
50%
40%
30%
20%
10%
0%
Prep
Endurance
Base 1
Force
Base 2
Speed Skills
Base 3
Build 1
Muscular Endurance
Build 2
Peak
Anaerobic Endurance
Race
Power
Preparation Phase
This phase is for fitness maintenance and preparing for your training plan. Cross-training, easy time on the bike, and
other physical activity is encouraged during this time. This occurs after your main events of the cycling season (e.g.
October thru December) and is meant to have fun by being active.
Base Phase
This phase is designed in two to three week blocks (i.e. the younger you are, recovery is quicker so you may do three
week blocks, the older you are two week blocks are encouraged) with a recovery week in between these blocks.
Since I am over 40, it is better for me to do 2 week blocks so I realize fitness improvements in the rest week recovery.
(Please note that “rest week” does not mean “no riding”, it just means going easier and letting your body fully
recover; you still spend time on the bike).
There are three phases in building your base – Base 1, Base 2 and Base 3. The purpose to each phase is to increase
volume and introduce increasing workload to prepare for further intensity training. The attached schedule shows the
workouts that apply to these phases. The goal is to build volume in each phase so that you hit your highest volume
weeks in Base 3 (note that there is a lower volume week in between the phases). It is recommended that your
longest ride equal the distance of your longest race/event (I take exception to the LoToJa distance, though, limiting it
to a century-plus ride). Your longest ride occurs in the Base 3 phase.
Build Phase
The purpose of the Build Phase is to “build” up your abilities in “power” and “anaerobic endurance”… in other words,
the ability to go fast and to last longer on the bike. Volume stays relatively high with the introduction of intensity
training to build muscular and anaerobic endurance. Whether you’re a racer or recreational rider, intensity training
will help you reach goals of enjoyed riding by being stronger in the saddle with greater endurance. This is where
fitness is built and gains become more tangible.
There are two phases for “building” fit within a six to ten week window. As in the base phase, younger riders will do
three week blocks and it is recommended that those in the masters’ age group lean towards two week blocks with a
recovery week in between. So, for me, I do about ten weeks with about three build sessions. However, you be the
judge by listening to your body and signals of fatigue.
The attached schedule shows workouts that are built for greater intensity. These workouts push you into zones 4 and
5 with recovery in between. It is important to take the recovery days, endurance rides and to rest well as this allows
your body to repair and realize the gains from the hard work you’ve put in. During this time, you may race as a part
of “training”, but these won’t be the high priority events.
Peak Phase
Keep intensity levels high with low volume. This is comprised off one week of intensity training, followed by a
recovery week prior to the racing period begins. Upon completing this phase, you should be primed for your goals.
Again, the attached schedule contains workout ideas for this phase.
Racing or Event
During this period, you are focused on being able to perform for you event. During the week, your training is focused
on maintaining top-end fitness and recovering for your events. It is a balancing act and tough to manage. The main
goal is to have fun and enjoy performing at your best!
Transition Phase
Once your season is over, keep in good physical condition by cross-training, mountain biking, or reduced time on the
bike – i.e. enjoying your good health and fitness.
Summary
I like this approach. I tried it for the first time last year and was encouraged by other cyclists following the same
training pattern. I have never felt stronger on the bike than I did in this year’s LoToJa and the weeks following. I feel
that Joe Friel offers sound training advice and principles in his book, The Cyclists Training Bible and encourage you to
get a copy for your reference.
The attached schedule and graphs of the training phases should act as a guide in building your training program. I
hope this helps! Have fun!!
Training & Workout Summary
Phase
Weekly Hours & Long Rides
Training Ability Focus
Endurance
Speed
Force
Muscle Endurance
Power
Anaerobic Endurance
Workouts
E1: Recovery
E2: Aerobic
Zone(s)
1
1-2
Prep
Varies
Base 1
High
Base 2
Higher
Base 3
Highest
Build1
Med
Build 2
Med
Peak
Low
Race
Low
100%
60%
10%
30%
50%
10%
25%
15%
50%
13%
13%
25%
45%
30%
19%
25%
5%
30%
5%
15%
5%
30%
10%
20%
5%
33%
10%
33%
10%
15%
10%
40%
X
X
X
X
X
X
X
X
Recovery spin to help muscles feel better
X
X
X
X
X
X
X
X
Rolling course, stay seated, comfortably high cadance
X
X
E3: Fixed Gear
2-3
F1: Moderate Hills
1-4
X
F2: Long Hills
< 5a
X
F3: Steep Hills
5b
S1: Spin-Ups
1-2
X
X
S2: Isolated Leg
1-2
X
X
S5: Form Sprints
5b
S6: Sprints
5c
M1: Tempo
3
M2: Cruise Intervals
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
On flats, 3-5 intervals of 6-12 min, recover 2-3 min, total
work time is 20-30 min, stay relaxed at TT cadance
X
X
X
X
Same as M2, but on 2%-4% hills… will help build strength
X
X
X
X
X
X
X
X
X
4-5a
X
M3: Hill Cruise Intervals
4-5a
M5: Crisscross Threshold
4-5a
M6: Threshold
4-5a
Small chainring & med-large cog. Start flat, then add
rollers
Several hills up to 6% and ~ 3 minutes, stay seated,
cadance > 70
Long 8% grade, ~ 6 minutes or more, seated, cadance ~ 60
or higher
Repeats, hill > 8%, < 2 minutes, 3-5 min recovery, in/out of
saddle, 50-60 rpm
Max cadance as long as possible, recovery at least 3 min.,
several reps
Good for pedaling technique… best on low-traffic road or
trainer
Form only, do on downhill or w/ tailwind, 15 seconds / 5
min recovery, 6-10 reps
In Aerobic ride, several 10-15 second race effort sprints, 5
min recovery
Zone 3 @ TT cadance, start at 20-30 min, build to 75-90
min (+ 10-15 each wk); may be done 2-3 x's weekly
Flat course, 20-40 min, building up/down between zones 4
to 5a every 2 min (do after you have completed at least 34 Cruise Intervals)
Flat course, 20-40 min nonstop in zones 4-5a, stay
relaxed and aero (must have completed at least 4 Cruise
Intervals)
A1: Group Ride
5a-5c
X
X
X
X
A2: SE Intervals
5b
X
X
X
X
A3: Pyramid Intervals
5b
X
X
X
X
A4: Hill Intervals
5b
X
X
A5: Lactate Tolerance Reps
5c
X
X
Flat to slight uphill, 1.5-2 min in 5c, 4-8 reps, high rpm,
total working time is < 12 min (start 6 min and add <2min
weekly), recovery is 2.5x's the interval (1/wk)
X
X
6%-8% hill, 4-8 reps of 1.5 min, seated for 1 min @ 60-70
rpm to zone 5b, 30 secs standing/sprinting in higher gear
to zone 5c, full recovery 4 min
X
X
X
X
X
X
X
X
A6: Hill Reps
5b-5c
P1: Jumps
5c
P2: Hill Sprints
5c
P3: Crit Sprints
all out
T1: Aerobic TT
4
T2: Time Trial
all out
X
X
X
X
X
X
Ride how you feel, have fun, let loose if you're feeling it!
Flat course, 5 work intervals of 5-6 min, build to 5b, > 90
rpm, recovery matches interval time
Same as SE Intervals, but each rep builds in time (min),
e.g. 1, 2, 3, 4, 4, 3, 2, 1
6%-8% hill of 3-4 min, 5 reps, seated, 60 or higher rpm,
build to 5b zone, 3-4 min recovery
15-25 jumps (10-12 revolutions) to improve explosive
power, 3-5 sets, 1 min between efforts, 5 min between sets
(gauge is RPE, not HR)
4%-6% hill, 20 sec sprints (10 sec on flat, 20 sec on hill), 69 reps, standing and max force on hill
On a course with curbed corners, do 6-9 sprints of 25-35
sec's, recovery for 1-5 minutes, good to do w/ another
rider
Best on same course & weather, ride 5 miles w/ HR 9-11
beats < LT, use std gear w/o shifting, record your time, as
fitness improves, time should improve
15-30 min warm-up; 8 mile TT on flat course (out/back);
record time, HR & power (avg, max); best gauged when in
same weather