Updated: 01/06/2026
Type: Power-based, mixed with heart rate and RPE.
This reusable 12-week Competitive Base training plan builds aerobic endurance by improving efficiency, fat utilization, and durability for higher-intensity training.
Can be used across a range of disciplines as well as foundational training for 5 to 12+ hour rides or races. While the training hours are similar to the Beginner and Intermediate Traditional Base plans, the workout intensity and overall stress are designed for cyclists with a high fitness level.
Start: Any time of the year. Or 5.5 months before your A-priority race.
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The Plan Layout
Three training blocks → each block includes three 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
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.