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Strength Builder, Training By Heart Rate, 10 hours (6 weeks) 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

6 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 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 target heart rates using Lactate Threshold Heart Rate/LTHR.

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When to start:
This plan is best started 12 weeks before your first A-priority race of the season.

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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.

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

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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

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Features:
The plan is re-usable.
Daily sessions with recommended heart-rate and RPE targets.
Downloadable heart rate workouts for Garmin, Wahoo, Polar, Sunnto, etc.

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Any questions, please ask via email - rideandraceinfo@gmail.com or visit www.rideandrace.net

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:60:00 04:08:00
Day Off x2
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Workouts Per Week Weekly Average Longest Workout
Bike
09:60:00 04:08:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Rafeeq Safodien

RIDEANDRACE

As a coach and an athlete specializing in solo 12 hour, 24 hour and single stage semi-supported or unsupported ultra distance cycling, however I do enjoy working with cyclists, non-racer or racer, men and women who compete in shorter events, be it road, gravel or mountain bike. 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 about my services 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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