Updated: 01/05/2026
Type: Power-based, mixed with heart rate and RPE.

This reusable Off-Season Maintenance plan aims to rejuvenate your body and mind whilst preventing de-training, and maintaining the fitness you built over the Summer.

Following the plan will shape you into a durable, resilient and well-rounded athlete that is necessary for longevity in the sport; and creates an opportunity to re-develop your endurance capacity straight off the bat come pre-season, as opposed to spending weeks and months catching up to past levels of performance.

A heart rate monitor and power meter is essential. An indoor trainer is recommended but not essential.

Start: After a few weeks off the bike and time away from structured training. Or at the end of Autumn and start of Winter. Or 3-4 months before your base training.
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The Plan Layout

Four training blocks → each block includes two weeks of structured workouts, followed by a recovery week.

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