Cyclocross 10 Weeks to Peak (Advanced) CX in 2017, WKO4 Coggan iLevels - FREE webinar!

Average Weekly Training Hours 09:17
Training Load By Week
Average Weekly Training Hours 09:17
Training Load By Week

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 CX (cyclocross) plan designed to prepare advanced-level road or MTB 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 6-14 hours of workouts, with rest weeks scheduled in. For best results, complete an 8- to 12-week base of training 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. As an advanced-level plan, this plan features both block training formats late in the plan and some two-a-day workouts. The plan is intensive and designed to push you to a peak. This plan was created by coach Tim Cusick, TrainingPeaks WKO4 product leader and master coach with Velocious Endurance Coaching, and it uses TrainingPeaks WKO4 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 TrainingPeaks WKO4 software. When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO4 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 WKO4 webinars. Check out these awesome educational webinars here: https://www.youtube.com/playlist?list=PLOhzd0zmrJznNH_fz5oO9UwwVm_KXsLQ3. Choosing the right plan can be difficult. If you're confused, or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at Kathy@velociouscyclingadventures.com.

Sample Day 2
1:15:00
75TSS
FTP 20-Minute FRC/FTP Test CiTest

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
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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 FRC/FTP 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 Zone 2 Endurance Zone, and then go on to MS2.
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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%.
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***Ride all other time at endurance
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3
1:45:00
100TSS
ENDURANCE RIDE W/TEMPO 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
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MS1:
1 x 45 Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
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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
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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
1:30:00
80TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
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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 alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 5
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 6
2:00:00
100TSS
ENDURANCE W/BURSTS 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
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MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 10 Attack Sprints of 15-25 seconds in your FRC Zone (iLevel 6)
TARGET: iLevel 2
CADENCE: 85-105 rpm
TERRAIN: Pick a variety of terrains: short climbs, long flats, downhill
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 6
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.

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With his expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.