Last updated: 01/09/2026
The same proven framework, but refined over time through rider experience and feedback.
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Type: Power-based, mixed with heart rate and RPE.
Season: Southern Hemisphere spring–summer Cape Epic preparation. If you’re based in the Northern Hemisphere and preparing through autumn–winter, get in touch for a weather-adapted version.
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This 24-week base-to-race-day training plan is designed specifically for the intermediate mountain bike racer.
The goal of this plan is to develop sustained race pace, and resilience needed to confidently handle the demands of the Cape Epic and complete each stage well within the daily cut-off times
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Following the plan will improve sustained power and prepare your body for the repeated demands of back-to-back racing days, while also developing bike-handling skills.
High-intensity sessions are best performed on an indoor trainer. Some can be done outdoors, with terrain guidance provided session description. When training outdoors, use your mountain bike for most sessions—even on tar roads.
Start: 05/10/2026 → 24 weeks before the event date, 21/03/2027.
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The Plan Layout
Base and build blocks, plus simulation, taper, and race week, with built-in recovery.
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.