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Strength Builder

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
No Ratings

Length

6 Weeks

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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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 six week training plan is for the beginner to intermediate cyclist and has been design to improve their ability to overcome resistance, resulting in sustainable and or faster speeds due to better strength. Strength sessions are combined with endurance are great for building strength in the muscles of the legs and preparing them for higher intensity efforts in future sessions in next training phase. The plan includes perceived exertion and heart rate Coggan classic training zones.


Who this is not for:
Sedentary person, someone coming back from injury or recreational cyclists. If you fall into this category then it would be best to consult a GP and a coach.


Who this is for:
This training plan is for a well trained cyclist, accustomed to training 10+ per week.


Requirements:
A decent level of endurance fitness.
Heart rate monitor is recommended but not essential as the plan includes perceived exertion zones and "feel" descriptions


Included:
Daily sessions with recommended heart-rate and RPE targets.


Any questions, please ask via email - rideandraceinfo@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:59 hrs 4:08 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:59 hrs 4:08 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Rafeeq Safodien

RIDEANDRACE

I am Cycling South Africa and UCI Level One certified coach and an athlete specializing in solo 12 hour, 24 hour and single stage semi-supported or unsupported ultra distance cycling. Even though my primary focus is ultra distance coaching I do enjoy working with cyclists, men or women who compete in single and or multi-day stage racing, be it road or mountain bike.

Learn more about my services - www.rideandrace.net

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