Browse More Plans

Beginner: Stay Healthy & Fit During A Lockdown, Training by Power (4wk). 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

This re-usable plan is built around most people’s current situation and is really simple to follow. The workouts have been scheduled to match your expected fatigue in order to optimize your training. The hardest workout occurs when you are at your freshest followed by a less difficult workout requiring lower intensities when you are carrying more fatigue.

The workouts can easily be adjusted to do fewer intervals, at much lower power outputs, with a longer recovery periods between intervals and or workouts. The majority of this plan is based around indoor training but can quite easily be adapted to suit for any time you can actually spend outside. You can get a little creative and adjust according to your own needs.

--

The plan includes: Strength work to develop and improve general fitness.

--

Equipment: A powermeter is essential. An indoor trainer is recommended but not essential.

--

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

--

Who this is for: A beginner cyclist with a reasonable level of fitness and limited weekly training time of 6 to 7 hours.

--

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

--

If you have any questions or looking for plan tailored to your needs then 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
05:06:00 01:30:00
Day Off x2
—— ——
Strength x2
00:45:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:06:00 01:30:00
Day Off
—— ——
Strength
00:45:00 00:30:00

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 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.

Still have questions about this plan?
$15.00 - Buy Now