Updated: 01/11/2025

This reusable 6-week Beginner Base "Re-Builder" training plan aims to improve your aerobic endurance, muscular endurance and prepare your body for more intense workouts later, and also place more emphasis in developing bike handling skill set which is important for the beginner.

The plan is power based. Workouts can be executed on an indoor trainer.

Fitness level: Beginner who has already establish a solid base, but taken time off from training, and needs to re-build some base fitness. **If you are starting from scratch then a longer base period would be best. Or if you are starting from scratch and your first A-priority event is in less than 10-weeks then it would be best to follow a plan that is specific to you.**

When to start: 4 months before your first A-priority race.
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The Plan Layout

Two blocks. Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 1 of the plan starts with a functional threshold power test, and you will test and reset zones at least two more times as you progress through the program to ensure that you are training at the right level.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE.NET pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net