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RIDEANDRACE pre-built training plans are effective for most cyclists and the most affordable alternative to coaching and tailored training plans. 


Pre-Built Plan

 

 

How a pre-built plan can help you.

These ready-to-use plans are built from research, personal experience and practical knowledge, and gives you structured training targeting specific phases, and abilities. RIDEANDRACE pre-built plans offer great value and will steer you towards your cycling goal and or target event if followed.


What is included?

  • An easy to follow detailed training plan with a set duration, appropriate intensities, training stress, recovery and built in fitness and performance testing. The workouts are scheduled to match expected fatigue in order to optimize training.

  • General nutritional and hydration guidance, and a steady dose of general strength and flexibility work to improve the quality of your training.

  • Downloadable workouts and Autosync integration between TrainingPeaks and popular indoor training software and head units.

  • One free adjustment to customize the plan to your schedule.

  • Training support, you may reach out at anytime if you can't figure out or need verification on something related to your training or the plan.

  • Basic TrainingPeaks account.

 

Your investment in your health and goal -

  • Depending on plan specification: Between $30 and $140.

 

All RIDEANDRACE pre-built plans listed on TrainingPeaks can be purchased directly. If you have a question or unsure about which pre-built plan is best for you, then get in touch.


Find Your Plan

  
Choose a plan that closely matches your abilities, goal/s and desired outcome.


 
PREBUILT PLAN



General Prep. Plans 

Specifically for cyclists who are new to training or returning to training after an extended break. The General preparation training plans aims is to develop general fitness through cross–training i.e. lifting weights, core training and aerobic activities such as running, swimming, hiking and minimal amounts of cycling.



Base Plans 

Base plans lays a solid foundation, and prepare you body for the higher level of training to come.

 

Traditional Base Plans 

 

An old-fashioned approach, long and low-intensity workouts to develop aerobic fitness and prepare your body for the higher level of training to come. 

 

 

Indoor Base Plans

A blend of indoor interval training to develop aerobic and fitness prepare your body for the higher level of training to come. 



Specific
Fitness Plans 

 

These plans build specific fitness on your foundation. You can also use these plans in the off season to improve any weakness or to maintain hard earned gains from summer training and racing season.

 

Short and Sharp Repeatability

Targets your Vo2max and Anaerobic Capacity, resulting in improved power over a 30 second to 8 minute duration.


Improves your ability to repeat near-maximal to maximal power outputs and to recover more quickly from successive bursts of higher intensities, speed and power.

 

For road, criterium, cyclocross and XC mtb rides and races.

 

All-Round

Targets your Vo2max, Anaerobic Capacity and Functional Threshold, resulting in improved power over a 30 second to 20 minute duration.

Balanced approach to give you versatility, and improve your ability to be competitive in various disciplines, and rides or races over a duration of 3 to 5 hours or multiple back to back short days.

Also for the cyclist who has not yet develop specific strengths.

 

Sustainable

 

Targets your Vo2max and Functional Threshold, resulting in improved power over 20 minutes or more.

Improves your climbing ability, and power output and fatigue resistance for rides and races over a duration of 6 to 12 hours and upwards, and over multiple back to back long days. 

 

For all abilities - when sustainable power is well developed, fatigue is kept at bay and bigger gears, higher speeds are possible. 



Discipline Specific Plans 

 

These plans builds discipline-specific fitness on your foundation.

 

Gravel

Ready-to-use training plan for the independent cyclist. This is a generalized, but effective training plan design for most gravel granfondo/century rides/races/events. 

 

Cyclocross

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

 

Road

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

 

Mountain Bike

Ready-to-use training plan for the independent cyclist. This is a generalized, but effective training plan design for most XCM and Ultra Marathon mountain bikers. 

 

Time Trial

Ready-to-use training plan for the independent cyclist. This is a generalized, but effective training plan design for the race against the clock.



Event Plans 

 

Event specific training plans to prepare you for any mutli-day stage and off-road bike adventure or race such as Cape Epic, Leadville100...



Off Season Plans 

 

The goal of the RIDEADNRACE Off Season Plan is to -  

  • Rest and rejuvenate your body and mind whilst preventing de-training and maintaining the fitness you built over the summer.

  • Build a durable, resilient, well-rounded athlete that is necessary for longevity in the sport.

  • Give you the opportunity to start developing your endurance capacity straight off the bat come pre-season, as opposed to spending weeks and months catching up to past levels of performance.



Free Plans 

 

Various plans available for free so that you can check out the plan features and get a feel for the level of detail provided.



Need Help?

If you have a question or unsure about which pre-built plan is best for you, then get in touch.

Find Your Plan
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