Updated: 01/05/2026
Type: Power-based

**This plan can be used in the off season to improve any weakness or maximize strengths.**

This reusable 12 week Beginner "All-Round" Plan offers a balanced approach to improve performance across multiple cycling disciplines — road, MTB, or gravel. It’s designed for riders preparing for 3-5 hour single-day events or short multi-day stage races.

By completing this power-based plan, you can expect measurable improvements in your 5–20 minute power, your ability to sustain and repeat high-intensity efforts, and your recovery between hard bursts — while also building greater overall endurance.

An indoor trainer is recommended, but not essential.

Fitness Level: Beginner riders with a moderate fitness base who train 4–5 times per week, including some moderate-to-high intensity riding and off-the-bike strength work.

When to Start: Any time of year if you are reasonably fit, or ideally 12 weeks before your A-priority event.
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The Plan Layout

Four training blocks → each block includes two weeks of structured workouts, followed by a recovery week.

Workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. The plan also includes nutrition, strength, and flexibility guidance to support training quality.

Week 1 includes a Functional Threshold Power (FTP) test to ensure you’re training at the level that’s right for you. You will retest later to track your progress.
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Key Features

Supportive environment — helpful guidance, not formal coaching.

Easy to follow, RIDEANDRACE.NET training plans are based on research and practical experience. Workouts include some cycling science terms, but everything is explained in plain, simple language.
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For direct purchases, a small adjustment can be made to better fit your schedule. If you have any questions or need help choosing a pre-built plan, please contact me directly.

Email: rideandraceinfo@gmail.com

Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net