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Beginner: Indoor Base, Training By Power, (12wk). RideAndRace

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Beginner: Indoor Base, Training By Power, (12wk). 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

This re-usable 12 week plan may be simple and kind of boring however by following it consistently you will improve your base fitness which will enable you to train at a much higher level later i.e. the plan will prepare your body for the more specialized and race specific training that will come later. This plan is for the beginner cyclist who want to build a solid and who is able to train +9 hours per week.

A powermeter monitor is essential, this is a power based plan that uses Coggan's training zones. An indoor trainer is essential.

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Key Features

Training nutritional guidance and a steady dose of general strength and flexibility work to improve the quality of your training.
One time adjustment to customize the plan to your schedule.
Email support.

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The Plan Layout

When to start: 5 to 6 months before your first A-priority race of the season.

Periodization: Base (12wk).

The plan consists of structured workouts, easy/rest days and easy weeks to allow for recovery from the accumulated fatigue.

Day 1: Functional threshold power test and you will test at least 3 more times as you progress through the plan to ensure that you are always training at the right level.

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Get In Touch!

If you have any questions or not sure if this is the right plan or need a plan tailored to your goal/sā€‹.

Email address: rideandraceinfo@gmail.com or use the contact form provided on my TrainingPeaks coaching profile page.

Website: 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 x5
06:22:00 02:00:00
Other x3
00:40:00 00:15:00
Day Off x2
—— ——
Strength x2
02:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:22:00 02:00:00
Other
00:40:00 00:15:00
Day Off
—— ——
Strength
02:00:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Rafeeq Safodien

RIDEANDRACE

As a coach and athlete, I specialize in ultra-endurance cycling. My training solutions are primarily for 12 and 24 hours, self-supported and semi supported multi-day stage and single day ultra formats. However, it extends to the shorter road, gravel and mountain bike disciplines and is for individuals who want to use cycling to improve their overall well-being.ā€‹

To learn more, 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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