Gran Fondo Spring Build Training Plan with iLevels
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp
Our WKO power-duration-based iLevels plans will make the difference in your training this season.
This 8-week gran fondo plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben. It is the third and final portion of our Gran Fondo Full Season Plan and uses WKO and the Power-Duration Curve. Your workout prescription will be individualized based on your data following the Power-Duration Curve as you gain fitness. Gran Fondo iLevel plans are for the serious, competitive, power-training cyclist. Whether you’re racing or getting ready for a big event, these plans will give you all the tools you need to kick start your season.
To use this plan, you will need to have a power meter and the TrainingPeaks WKO software (if you don't have WKO or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO, like FTP/FRC, FRC, and PMAX. Learn more about WKO or watch Coach Cusick’s free educational WKO webinars.
These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). All our plans include predicted TSS and ongoing testing. Our full-season plans include a free Functional Strength eBook and a sports nutrition tips eBook.
Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
We've got 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.
In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.
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 us directly.
Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.
As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.