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Intermediate: MTB Ultra Marathon, High Volume Base Plan, 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 has been designed for the intermediate ultra marathon mountain biker who want to build a solid base over 12 weeks i.e. the plan will prepare your body for the more specialized and race specific training that will come later.

The majority of this plan is based around outdoor training and focuses on the basics. Divided into 3 blocks of 4 weeks each, the first 3 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 3 weeks.

Week 1 includes a FTP test and you will repeat this test in week 4, 8 and 12 of the plan.

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Equipment: A powermeter is essential.

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Training zones: This is a power based plan that uses Coggan's training zones.

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Who this is for: An intermediate mountain biker with at least one to three years training and racing experience, and who is able to train 12+ hours per week. You will be riding 5-7 times per week. In addition to riding, you will be doing general strength training and flexibility work.

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

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Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers.

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If you have any questions or looking for plan tailored to your needs or would like to have this plan tailored to suit your needs then please ask via email - rideandraceinfo@gmail.com or visit www.rideandrace.net

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x5
09:55:00 04:30:00
Strength x2
01:30:00 01:00:00
Other x2
00:30:00 00:15:00
Bike x1
00:57:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
MTB
09:55:00 04:30:00
Strength
01:30:00 01:00:00
Other
00:30:00 00:15:00
Bike
00:57:00 01:30:00
Day Off
—— ——

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 distance cycling, the services I provide is primarily for ultra endurance formats such as 12 and 24 hour, self-supported and semi supported, multi-day stage and single day, however it does extend to shorter road, gravel and mountain bike formats. 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 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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