Updated: 01/10/2026
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 start of Winter. Or 2-2.5 months before your base training.
--
The Plan Layout
Test week followed by two training blocks → each block = 3:1 structure.
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.
--
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.
--
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
I’m an ultra-distance cycling coach and athlete. I provide human-centred coaching for riders tackling ultras, stage races, or long-term cycling goals. From The Munga and BikingMan to Cape Epic and Gravel Burn, I build practical training around the individual, using data to inform coaching rather than define the athlete.