Competitive: All Disciplines, Off-Season Maintenance, Training By PWR, (12wks). RideAndRace
Competitive: All Disciplines, Off-Season Maintenance, Training By PWR, (12wks). RideAndRace
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Updated: 01/07/2024
This reusable Competitive Off-Season 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, you can incorporate more cross training as a substitute for the indoor cycling.
When to 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 blocks. Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.
To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition guidance and flexibility exercises are included to enhance the overall quality of your workouts.
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Key Features
A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.
Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form 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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x3
|
00:15:00 | 00:05:00 |
|
Strength
x2
|
02:00:00 | 01:00:00 |
|
Day Off
x2
|
—— | —— |
|
X-Train
x2
|
01:45:00 | 01:30:00 |
|
Bike
x2
|
02:35:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:15:00 | 00:05:00 | |
|
|
02:00:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
01:45:00 | 01:30:00 | |
|
|
02:35:00 | 02:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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