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GrandFondo, Training By Heart Rate, 12 hours (12 weeks) RideAndRace

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rafeeq Safodien

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Designed for the intermediate to competitive cyclist who wants to improve their fitness or compete in a Grandfondo such as the Swartberg100 or any 160km/100miler race.

The plan is divided into 4 blocks of 3 weeks each, the first 2 weeks consists of structured workouts with easy/rest days in between. The last week of each block is scheduled as an easy/rest week to allow for recovery from the accumulated fatigue of the previous 2 weeks.

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When to start:
This plan is best started 12 weeks before your goal event.

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Who this is for:
This training plan is for a cyclist, accustomed to training 12 to 14 hours per week.

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Features:
Email support.
The plan is re-usable.
This plan works with Heart rate only.
Downloadable workouts for Garmin, Wahoo, Polar, Sunnto, etc

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Requirements:
Indoor trainer - recommended but not essential.
Heart rate monitor

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Any questions, please ask via email - rideandraceinfo@gmail.com or visit www.rideandrace.net

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
10:48:00 06:00:00
Day Off x2
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Workouts Per Week Weekly Average Longest Workout
Bike
10:48:00 06:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Rafeeq Safodien

RIDEANDRACE

As a coach and an athlete specializing in solo 12 hour, 24 hour and single stage semi-supported or unsupported ultra distance cycling, however I do enjoy working with cyclists, non-racer or racer, men and women who compete in shorter events, be it road, gravel or mountain bike. My coaching is based on research, practical knowledge and personal experience, and it reflects in my programs which are tailored, simple and easy to follow. To learn more about my services please go to www.rideandrace.net


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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