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Intermediate: Indoor Base, Training By Heart Rate, (9wk). 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

9 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 9 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.

The plan focuses on the basics and is divided into 3 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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Equipment: A heart rate monitor is essential. An indoor trainer is essential.

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Training zones: This is a heart rate based plan and zones are set at a percentage of Maximum Heart rate.

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Who this is for: An intermediate cyclist who is able to train +10 hours per week.

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When to start: 4 to 5 months before your first A-priority race of the season.

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Features: Email support. Downloadable workouts for Garmin, Wahoo, Polar, Sunnto, etc.

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If you have any questions or looking for plan tailored to your needs then 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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:24:00 02:42:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:24:00 02:42:00
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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