12-week E-racing Preparation Programmes

£100.00

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Are you keen to get involved with some E-racing? Then we have a plan for you!

Choose from three different E-racing preparation plans that will help you develop the energy systems and power to be competitive in whichever racing category you fall.  Generally, E-races are categorised according to riders’ FTP in terms of watts per kilo (w/kg).  Typically this works as follows:

  • lower than 3w/kg
  • between 3 – 3.5w/kg
  • greater than 3.5w/kg

The Plans

FTP <3w/kg (or those without an FTP)

Designed for someone relatively new to cycling and new to structured training with little or no experience of E-racing; or someone that has had a long lay-off from structured training and needs to build back into it. Either way, it is suitable for those with an FTP of 3w/kg or below (divide your FTP by your current bodyweight to get this figure).

FTP 3 – 3.5w/kg

Designed for someone used to some form of structured training and has at least some experience of E-racing. We recommend only following this plan if you have an FTP of 3w/kg to 3.5w/kg (divide your FTP by your current bodyweight to get this figure) and have a good base level of fitness i.e. can happily ride for at least 2-3 hours on an endurance ride.

FTP >3.5w/kg

Designed for an experienced rider that is used to structured training. We recommend only following this plan if you have an FTP of 3.5w/kg and above (divide your FTP by your current bodyweight to get this figure) and have a good base level of fitness i.e. can happily ride for at least 3-4 hours on an endurance ride.

How the plans are structured

In each of these plans, we employ a 3-4 day cycle of training followed by a recovery day.  This is our typical training plan structure and the premise behind this format is that when you are including a lot of high intensity work in your training week, as you will be with these plans, you need to make sure you are chipping away at accruing fatigue and give your muscles and cardiovascular system time to adapt and improve.  If you struggle to take full rest days, you can incorporate active recovery but this should consist of no more than 1-hour at under 55% of FTP.

We STRONGLY recommend that every athlete incorporate regular strength and conditioning work as part of their training.  We have therefore included placeholders in the plans where we would suggest you perform your strength work to minimise the effect it might otherwise have on your bike training.  If you need guidance on your strength work, why not join RIAK ONLINE and take advantage of our online S&C Workshops – Membership Page .

What you will need?

In order to follow these plans, you will need:

– a Training Peaks account; and
– a turbo trainer which is either a smart trainer/bike or a basic trainer with a power meter on your bike.

We would recommend purchasing a Training Peaks premium subscription for the duration of this plan to enable you to move your sessions around to suit (within the recommendations above) and so that you can more easily interpret and collate your data in-line with the instructions in this plan.

Otherwise, best of luck with the plan and please ensure you look after yourself and don’t take any unnecessary risks with your safety, health or mental well-being.

Next Steps

  • Firstly, set yourself up with a free Training Peaks account if you don’t already have one – Training Peaks
  • Pick the plan you would like to do from the dropdown above
  • Once you have ordered the plan, you will receive a confirmation email, which will contain a link asking you to add us as your coach on Training Peaks
  • Click the link and add us as a coach and we’ll import the plan into your Training Peaks account
  • Then off you go!

Additional information

Plan category

<3w/kg, 3 – 3.5w/kg, >3.5w/kg