Cyclocross 10 Weeks to Peak (Beginner, Intermediate) CX 2017, WKO iLevels - FREE webinar!

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:38

10 Weeks to Peak Cyclocross with iLevels
Beginner/Intermediate


written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures

WKO iLevels training plan

Go beyond a plan and get a FREE webinar! Tim Cusick explains how to use your own data to customize and enhance your training plan, and you get free access when you purchase any of our cyclocross plans. Instructions provided in the plan.


This is a 10-week cyclocross plan designed to prepare beginner or intermediate road or mountain bike racers for the demands of CX races. The plan includes many high-intensity, on-bike workouts. Start this plan 10 weeks before your goal race or season kick-off. Each week includes 6-12 hours of workouts, with rest weeks scheduled in. For best results, complete an 8- to 12-week training base before starting this plan if you haven’t raced and trained throughout the summer. If you’re coming off a road or MTB race season, take 1 or 2 weeks of rest/transition before starting this plan. The final four weeks of this plan feature a block training format for best results.

This plan uses TrainingPeaks WKO and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. You will need to have a power meter and the TrainingPeaks WKO software.

When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities.

Many of these new workouts are discussed in Coach Cusick’s FREE WKO webinars. Check them out!

Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Free cyclocross webinar
- 10% discount on Dr. Namrita Kumar's Nutrition Guide for Cyclocross

More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.

Join the WKO Power Users group!
Click here to request to join our private Facebook group for WKO users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.

Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

Sample Day 1
1:15:00
75TSS
FTP 20-Minute / FTP/FRC Test

WU:
10-15 minutes warm up, progressing to iLevel 2
TARGET: iLevel 2 (Endurance)
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1:
5-Minute Hard Effort
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute FTP/FRC test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into your iLevel 2 Endurance Zone, and then go on to MS2.
-------
MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Your FTP is the power average for the 20-minute effort minus 3-5%.
-------
Ride all other time at endurance
----------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1 (Recovery)
CADENCE: small chain ring

Sample Day 2
1:00:00
50TSS
ENDURANCE RIDE W/TEMPO CiZ2

WU:
10-15 minutes warm up, progressing to iLevel 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3
1:30:00
80TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC, 95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3
0:10:00
CX Easy Run

Stretch and loosen up, the complete a 20 minute field run. Easy pace, comfortable, just enough to get HR up 30-40 bpm.

Sample Day 4
1:00:00
25TSS
Active Recovery CiZ1

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over iLevel 1 today. Take it easy and look at the scenery.

Sample Day 5
2:00:00
100TSS
ENDURANCE W/BURSTS (10 x 20) CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 10 Attack Sprints of 15-25 seconds (iLevel 6 FRC)
TARGET: Endurance (iLevel 2 Endurance)
CADENCE: 85-105 RPM
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1 Recovery
CADENCE: small chain ring

Sample Day 6
2:30:00
135TSS
ENDURANCE RIDE W/FR TEMPO CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2 Endurance
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-----
MS2: For the last 30 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1 Recovery
CADENCE: small chain ring

Tim Cusick
|
Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.