Updated: 01/06/2026
Type: Power-based
**This plan can be used in the off season to improve any weakness or maximize strengths. An indoor trainer is recommended, but not essential.**
This reusable 12-week Competitive "All-Round" Indoor training 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 to see measurable improvements in your 5–20 minute power, your ability to sustain and repeat near-maximal efforts, and your capacity to recover quickly between bursts of high speed and power — all while building greater overall endurance.
Fitness Level: Competitive with moderate base fitness → trained 4–5 times per week, including some moderate-to-high intensity riding and off-the-bike strength work.
Start: Provided that you are reasonably fit — any time of the year, or 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
I’m an ultra-distance cycling coach and athlete. I provide human-centred coaching for riders tackling ultras, stage races, or long-term cycling goals. From The Munga and BikingMan to Cape Epic and Gravel Burn, I build practical training around the individual, using data to inform coaching rather than define the athlete.