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Welcome! RIDEANDRACE is about the bicycle and our own physical and mental strength, ultra-endurance and adventure cycling, creating a connection, building long-term fitness, and becoming a better version.



Training Solutions

RIDEANDRACE training solutions - coaching programs, tailored plans and pre-built plans are for the beginner, intermediate competitive and non-racer, and primarily for ultra-endurance/distance formats such as 12 and 24 hours, 1000 km self-supported and semi-supported, multi-day stage and single-day racing and does extend to the shorter road, gravel and mountain bike formats. 

Whether you want to prepare for a ride or race, or use cycling to improve your well-being, RIDEANDRACE can help you. The training solutions are simple and easy to follow, are well thought out and include a ridiculous amount of attention to detail.


Details matter. They make all the difference. 





Do I need lots of time to train? 

The amount of time required depends on your realistic goal. Bare in mind that cycling is an endurance sport that requires large volumes of work at appropriate times to achieve your goal. However, sometimes less is more, and training isn't just about how many hours you ride; it is also about developing power, skill set and adaptability to different situations.

Which training solution should I choose? 

Your current level of fitness, age or cycling experience is not important. Primary factor to consider is your level of attention you require.

Are the training solutions only for cyclists who race?

No, it is also for cyclists who don’t race but has a cycling goal, who prioritizes exercise, performance, and health in their lives. You may want to build or maintain fitness, aim to finish a local hard ride in a certain amount of time, complete an Everesting, a Rapha Festive 500 or use cycling to improve mental health.

Let's get started!



Close personal contact is essential, so none of RIDEANDRACE training solutions feature any limitations on athlete initiated contact frequency.



A partner who will oversee your training, analyze your performance and provide continual guidance and support in the direction of your goal.


Tailored Plan


Individualised training plan for the independent cyclist. This is a  training plan that is specific to you and your goal.


Pre-Built Plan

Ready-to-use training plan for the independent cyclist. This is a generalized, but effective training plan design for most cyclists. 


Athlete Journey

“I really can't find the words to express how much working with a coach has changed my life. Rafeeq made me realize anything, not just finishing an ultra-endurance mountain bike race is attainable. Without his help I would not be the person I am today. My goal event was the Munga, an ultra endurance mountain bike race across a semi desert located in South Africa in the midst of summer. For 12 months I trained with Rafeeq from RIDEANDRACE and this is the first time in my life that I used a structured training plan and worked with a coach. Each session had a specific aim in preparing me for the race. I went into the event mentally and physically prepared for everything and despite it being a challenging event I felt strong throughout.​"

Sarah Atmore, Ultra-endurance Cyclist, Cape Town, South Africa


“Thank you, Rafeeq, for your cycle training programs coupled with regular positive feedback provided with my road cycling training plans over the last 3 months. The improvement in power, lower heart rate, and general wellbeing are a direct result of your easy and simple to follow plans accessible on my TrainingPeaks. I am proud to be a RIDEANDRACE athlete at the youthful age of 56 years, I am looking forward to continued improvements with guidance from you."


Mark Derecourt, Road Cyclist, Perth, Western Australia  


"I can highly recommend Rafeeq as an endurance cycling coach. He assisted me with preparation for The Munga 2022. Rafeeq's training plans were tailored to my goals and work/life schedule. The workouts were easy to understand, adaptable (life happens) and uploaded via TrainingPeaks. Training with a power meter and keeping to specified zones helped me to gradually increase my training load without fear of injury or illness. He shared ideas and advice ranging from training, mental aspects of endurance cycling, equipment and racing strategy (he even contacted me via WhatsApp at every race village to touch base and motivate me). The journey towards my first Munga with Rafeeq was as enjoyable as reaching the finish line!"


Ivan Doncaster, Ultra-endurance Cyclist, Nelspruit, South Africa


From The

I'm Rafeeq, the founder of RIDEANDRACE, and I help cyclists who compete in ultra-endurance and long-distance races train more successfully.

I have a particular interest and expertise in solo ultra-distance and adventure cycling. However, I don't know all the answers. Through continued learning and research, I understand the science of cycling and endurance as best as I can.


What I do know

The human factor is crucial; the person comes first, not the athlete.

Consistency is essential. 

Real improvements take time. 

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