Browse More Plans

Cyclocross 10 Weeks to Peak Masters - Beginner, Intermediate - Coggan WKO iLevels - FREE webinar

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

10 Weeks to Peak Cyclocross Training Plan
Masters Beginner/Intermediate - with iLevels


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 advanced masters (40+) 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 base of training before starting this plan if you have not 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


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 and click here for a comparison chart of his major plans.


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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:12 hrs 3:00 hrs
Day Off x1
—— ——
Strength x1
—— ——
Run x1
0:12 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:12 hrs 3:00 hrs
Day Off
—— ——
Strength
—— ——
Run
0:12 hrs 0:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. 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, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

$59.99 - Buy Now