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FREE Competitive General Preparation Plan, (4wk). Use this code: RIDEANDRACE

Browse More Plans

FREE Competitive General Preparation Plan, (4wk). Use this code: 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

4 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

The goal of this training plan is to develop general fitness through cross–training i.e. lifting weights, core training and aerobic activities such as running, swimming, hiking and cycling.

To get this plan for free, use this code: RIDEANDRACE

Access to a gym, gym weights or a makeshift home gym. The plan includes body-weight exercises should you not have gym weights. Heart rate monitor is recommended for the cross-training workouts but not essential as the plan includes perceived exertion zones and "feel" descriptions.

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Key Features

General strength and flexibility work to improve the quality of your training.
One time adjustment to customize the plan to your schedule.
Email support.

When to start: After a transition period and 6 to 7 months before your first A-priority race of the season.

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Get In Touch!

If you have any questions or not sure if this is the right plan or need a plan tailored to your goal/s​.

Email address: rideandraceinfo@gmail.com or use the contact form provided on my TrainingPeaks coaching profile page.

Website: 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
Strength x4
02:00:00 01:00:00
X-Train x3
04:00:00 02:00:00
Day Off x1
—— ——
Bike x1
01:52:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Strength
02:00:00 01:00:00
X-Train
04:00:00 02:00:00
Day Off
—— ——
Bike
01:52:00 02:00:00

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 athlete, I specialize in ultra-endurance cycling. My training solutions are primarily for 12 and 24 hours, self-supported and semi supported multi-day stage and single day ultra formats. However, it extends to the shorter road, gravel and mountain bike disciplines and is for individuals who want to use cycling to improve their overall well-being.​

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.

Still have questions about this plan?
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