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Sarah Atmore, South Africa

“I really can't find the words to express how much working with a coach has changed my life. Rafeeq made me realise 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.​"

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Mark Derecourt, Australia  

“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."

 

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Ivan Doncaster, South Africa

"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!"

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Bohumil Brhel, Czechia

"After five years of racing in an amateur mountain bike competition, my performance had stagnated for a long time, so I started thinking about what I could change to improve. On the Internet, I found a training application for athletes TrainingPeaks. Its training plan library and various coach profiles immediately caught my attention. Quite quickly, and according to my preferences, I found a suitable coach profile. After a short consultation with Rafeeq from RIDEANDRACE, we agreed and planned the entire winter training season. I can confirm that choosing RIDEANDRACE was the best decision I made to prepare for Czechia mountain bike racing in the summer. Rafeeq created a great plan based on my training history, fitness level, travel schedule, training time available and goals. When needed, he adjusted the training according to my training response, increased fatigue, work stress and changes in scheduled travel plans. Based on my experience, I will recommend it to any cyclist who wants to take their cycling performance to a level higher over winter or in a short period." 

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Tom Richardson, Australia

"I highly recommend Rafeeq's training plans. I'm a 61-year-old cyclist who rides road, mountain and gravel, and I enjoy the Audax format - long distance cycling ride or race, and a personal challenge that tests my endurance, stamina and mental strength. Rafeeq kindly did one round of tailoring for me for my goals for the year. Following the plan as best as time and other commitments allow, I've improved my fitness considerably, and my ability to ride multiple days of 3-5 hours back to back and complete longer mountain bike rides has improved. His plans are great; they work! My tailored plan included sufficient intensity, duration and recovery time. As well as stretching and strength work. I recommend giving Rafeeq and his plans a go - I think they are among the best out there for gravel and mountain bike."

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Eric Siebert, Canada

"Over my 4 Cape Epic starts, I’ve had a number of training plans and one-on-one coaches. Each one prepared me for the gruelling 8 days that is the Epic, however, each one still had limitations. Of all the plans I’ve been put through, Rafeeq's was without a doubt, the most balanced and easily executed. What I appreciated most about his plan was the practical nature of workouts. I’ve had plans in the past that, when trying to ride the structure on open roads, is impossible, insanely short intervals, sporadic timing of efforts, etc. The structure of his plan as a whole, and each workout individually, was clear and executable on a turbo trainer, or the open road. Progress was easily measured quantitatively through the pedals, but also in how each effort felt before, during and after the workout. The work done and fitness gained as a result of following his Cape Epic plan had me at the starting line fit, mentally prepared, and more excited than ever to race the Cape Epic. I’ve now completed my 3 Cape Epic race and have earned the title of Amabubesi. I wouldn’t hesitate to reach out to him again should I ever have the privilege of racing the Cape Epic again, or any Epic Series race. Equally, I will happily pass along his contact info to any friends I know looking for success at the world’s greatest MTB race."

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G Ortega, Spain

"I'm a meticulous person when it comes to training, and since I discovered Rafeeq, all my expectations in this area have been fulfilled. He is a person who knows a lot, motivating and makes you want to train with him every day. Thanks to him my workouts are more dynamic and I feel great on the bike. I think that giving him a chance as my personal trainer has been one of my best decisions. He adapts very well to my work and personal life to prescribe the workouts. Thanks to him the motivation on the bike is always good. My goals are MTB, marathon and ultra-marathon and Rafeeq is doing his job very well so that I can face these events in the best possible way. In general I can say that he is a great coach, but he is also a great person."

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Marty Hurley, Australia

After riding and racing for well over a decade, the upcoming Cape Epic was the perfect time to take the plunge and sign up for a coach. Plenty of options out there, especially with the sudden influx of AI coaching options. After an initial consult with Raf, it was clear that his services were not just about training and nutrition; it was also about life/work balance. Not being a pro means working full-time and training 15+ hours a week, which can put a real strain on home/work life. Somehow, Raf manages to squeeze it in with minimal impact on home life but maximum gains. All workouts were fun, and the results were clear. Positive reinforcement and communication are Raf's strong suit. I feel that we absolutely nailed the training, as we had a very successful Epic and a great transition period of recovery. I will continue with Raf post-Cape Epic; the XCM, XCO, Gravel and road seasons are all looking up thanks to his approach to life.

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Percy Van Zyl, South Africa

The first few months were the build phase, making sure my Zone 2 base was solid and my strength good. The gym work really helped a lot, as I had never done this before. Every week I could feel myself getting fitter and stronger.
During the key December training period, the program was tailored to fit in with my holiday plans. This is a crucial time for training, and it’s important to spend as much time on the bike as possible—without neglecting friends and family, of course. All training moved outside, and I could spend longer, consecutive days on the bike. Again, doing rides early in the morning so you can have family time after lunch was key. It’s important not to skip this phase of the training.

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The program ramped up after December, and I felt stronger and fitter with every week that passed. The time spent in the gym started to pay off, as my climbing went from pretty average to pretty spectacular! Being a strong climber is very important if you want to finish the Epic, so it needs to be developed as much as possible. Our weekend rides were mostly split between one flat day and one day with lots of (preferably big) climbs, and this also paid dividends in the Epic itself.
The program also has some very good nutritional guidelines. Lots of carbs before, during, and after each ride—I followed this with my longer weekend rides and the Epic itself. It’s crucial to get your nutrition right, and you must train to eat correctly.
The Epic itself was an amazing experience!

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From the prologue to the end, I felt strong and was never in doubt that we would finish. Only being sick in the last stage created some doubt, but that’s something you can’t really plan for—other than doing everything you can not to get sick. The climbs in the race are brutal—15% to 20% gradients are pretty much the norm—so it’s very important to become a strong climber. With the training we did, there were few teams in our batch (or even the batches ahead of us) that could stay with us on the climbs. It really was awesome to keep passing other teams as the climbs got longer and steeper! It was such a great experience to finish the race, with all stages completed well within the cutoff times. I have the medal to show for it!​

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Tony Baker, Australia

"Rafeeq got me through an Epic!! After an ankle surgery 18 weeks before the Cape Epic, I approached Raf and asked if he was able to get me to the start line and through the Epic with the limited time and strength I had available. Raf analysed my previous training and condition and thankfully decided to take me on. With limited ability to take on a big load initially, Raf carefully created a plan that would safely but effectively build me back up to a point where I could get through. He was very smart at developing the zone I would be riding at during the race, and he was very good at managing the load for the 12 weeks leading up to the race.

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During the 12 weeks, I threw a few extra curve balls at him (COVID and another injury), but his experience and load knowledge worked it out and we managed the situation perfectly. I was surprised at how quickly my fitness and strength adapted to his programme, at times it felt like it wasn't enough, but every time I was tested with a big ride or load I surprised myself. His knowledge and coaching around recovery, nutrition and race strategy was amazing, it wasn't just a programme, it was a complete coached experience. I have been riding and racing for 20 years and thought I knew everything. This was clearly not the case, and I can honestly say the whole experience was enlightening.

 

I got through what was one of the toughest Epics to date, with one of the highest attrition rates in the race's history. I had some serious doubts about getting to the start line and even more serious doubts about getting through it. This was a special Epic for me and it was important for me to finish respectfully. I am truly grateful for Raf's ability and dedication to get me through." 

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