PRE-BUILT
TRAINING PLAN
RIDEANDRACE pre-built training plans are built for most cyclists and is the most cost-effective solution to structured training targeting specific phases, abilities or events.
HOW IT CAN HELP YOU
RIDEANDRACE pre-built plans are based on research, practical knowledge and personal experience, and includes basic physiological elements - overload, progression, recovery and specificity - making it effective for most cyclists. Keep in mind that the plan is not specifically design for you, so choose a plan that closely matches your abilities, goal/s and desired outcome; and if followed, the plan will provide direction to improved consistency, recovery and results.
RIDEANDRACE pre-built plans are an affordable alternative to one-on-one coaching and tailored training plan. All plans are built on and administered via the TrainingPeaks platform, and compatible with fitness apps and devices such as:
Apple Watch, Zwift, Garmin, Wahoo, Polar, Suunto, Rouvy, Tacx, Fitbit, Trainerroad, Sigma, PowerTap, MyFitnessPal and SRM.
PRE-BUILT PLAN BENEFITS
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A plan with a set duration and easy to follow plan, with appropriate intensities, training stress and recovery.
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A guide containing all of the key details.
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Workouts scheduled to match expected fatigue in order to optimize training.
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Built in fitness and performance testing.
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Daily workout notifications with recommended power, heart-rate and or RPE targets.
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Depending on plan specifications, downloadable workouts that can be executed outdoors or programmed into ZWIFT and smart interactive indoor trainers allowing you to execute the workouts at home on your device of choice.
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Email support.
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Basic TrainingPeaks account.
FIND YOUR
PLAN
Indoor Base Plans to maximize your time and training, helps in maintaining consistency and keeps you progressing. Indoor base plan will prepare body for the higher lever of training to come.
Gran Fondo/Century Plans to prepare you for a long-distance road, gravel or mountain bike race/ride on varied terrain and scenic course that ranges between 100km to 400km.
Lockdown Plans that is built around most people’s current situation.
General Preparation Plans to develop general fitness through cross–training i.e. lifting weights, core training and aerobic activities such as running, swimming, hiking and cycling.
There are a variety of plans being built, if you would like to receive updates then please sign up to the RIDEANDRACE Monthly Newsletter. No Spam! Sign-up here.
INDOOR BASE
PLANS
Beginner: 12 Week Indoor Base Plan
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Re-usable.
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6.5 hours per week.
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4-6 workouts per week.
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This plan is a $30 investment in your health and goal.
Beginner: 9 Week Indoor Base Plan
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Re-usable.
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6 hours per week.
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4-6 workouts per week.
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This plan is a $20 investment in your health and goal.
lntermediate: 12 Week Indoor Base Plan
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Re-usable.
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10 hours per week.
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5-7 workouts per week.
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This plan is a $30 investment in your health and goal.
lntermediate: 9 Week Indoor Base Plan
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Re-usable.
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9.5 hours per week.
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5-7 workouts per week.
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This plan is a $20 investment in your health and goal.
Competitive: 12 Week Indoor Base Plan
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Re-usable.
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12.5 hours per week.
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5-9 workouts per week.
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This plan is a $30 investment in your health and goal.
Competitive: 9 Week Indoor Base Plan
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Re-usable.
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11.5 hours per week.
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5-9 workouts per week.
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This plan is a $20 investment in your health and goal.
If you have a question or unsure about which pre-built plan is best for you, then the easiest way to get in touch is by using the contact form.
GRAN FONDO
CENTURY PLANS
Beginner: 8 Week Century Plan
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Re-usable plan to get you across the finish line within the cut-off time. The plan includes a weekly stretch routine.
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7 hours per week.
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7-8 workouts per week.
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This plan is a free, use this code: RIDEANDRACE
lntermediate: 8 Week Century Plan
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Re-usable plan to get you across the finish line well within the cut-off time.The plan includes a weekly stretch routine.
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9 hours per week.
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6-8 workouts per week.
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This plan is a free, use this code: RIDEANDRACE
Competitve: 8 Week Century Plan
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Re-usable plan to get you across the finish line well within the cut-off time.The plan includes a weekly stretch routine.
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9.5 hours per week.
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6-8 workouts per week.
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This plan is a free, use this code: RIDEANDRACE
If you have a question or unsure about which pre-built plan is best for you, then the easiest way to get in touch is by using the contact form.
LOCKDOWN
PLANS
Beginner: 4 Week Lockdown Plan
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Re-usable plan will help you stay healthy & fit during a lockdown.
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The plan includes strength work to maintain general fitness.
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6 hours per week.
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4-8 workouts per week.
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This plan is a $20 investment in your health.
lntermediate: 4 Week Lockdown Plan
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Re-usable plan will help you stay healthy & fit during a lockdown.
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The plan includes strength work to maintain general fitness.
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7 hours per week.
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4-8 workouts per week.
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This plan is a $20 investment in your health.
Competitve: 4 Week Lockdown Plan
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Re-usable plan will help you stay healthy & fit during a lockdown.
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The plan includes strength work to maintain general fitness.
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8 hours per week.
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4-8 workouts per week.
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This plan is a $20 investment in your health.
If you have a question or unsure about which pre-built plan is best for you, then the easiest way to get in touch is by using the contact form.
GENERAL
PREPARATION
Beginner: 4 Week Preparation Plan
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The goal of this off-season plan is to develop general fitness through cross–training i.e. lifting weights, core training and aerobic activities such as running, swimming, hiking and cycling.
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Re-usable.
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This plan is a free, use this code: RIDEANDRACE
Intermediate: 4 Week Preparation Plan
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The goal of this off-season plan is to develop general fitness through cross–training i.e. lifting weights, core training and aerobic activities such as running, swimming, hiking and cycling.
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Re-usable.
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This plan is a free, use this code: RIDEANDRACE
Competitive: 4 Week Preparation Plan
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The goal of this off-season plan is to develop general fitness through cross–training i.e. lifting weights, core training and aerobic activities such as running, swimming, hiking and cycling.
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Re-usable.
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This plan is a free, use this code: RIDEANDRACE
If you have a question or unsure about which pre-built plan is best for you, then the easiest way to get in touch is by using the contact form.
CAN'T FIND WHAT YOU LOOKING FOR?
If you are not keen on a pre-built plan and not ready to commit to coaching then a tailored plan can be created for you.