Gran Fondo Spring Build Phase, WKO Power Duration Curve iLevels, 8-12 Hrs/wk, Wks 19-26

Author

Tim Cusick

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 1 Other, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based tss based

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Summary

Gran Fondo Spring Build Training Plan with iLevels


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

WKO iLevels plan

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

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:11

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.

Back to Plan Details

Sample Day 1

1:30:00
90TSS
PD CURVE UNSTRUCTURED TEST

WU:
15-25 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-----
MS1:
2 x Short Duration Test
TARGET: Max power for identified SHORT duration from PD Curve review
REST: 5 minutes easy riding between
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS2:
1 x Medium Duration Test
TARGET: Max power for identified MEDIUM duration from PD Curve review
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS3:
1 x Long Duration Test
TARGET: Max power for identified LONG duration from PD Curve review
CADENCE: Self selected
-----
Ride any remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 2

1:30:00
75TSS
ENDURANCE RIDE

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: 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
EXTENSIVE FTP/FRC INTERVALS 4 x 5

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:
4 x 5 min FRC/FTP Intervals
TARGET: 85-90% of PDC 4 Min or general FTP/FRC (iLevel 5)
REST: 4 minutes easy riding between
CADENCE: self selected
Ride all remaining time in endurance zone
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4

1:00:00
25TSS
Active Recovery

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
150TSS
EXTENSIVE FTP/FRC INTERVALS 4 x 8

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:
4 x 8-minute FRC/FTP Intervals
TARGET: 85-90% of PDC 4 Min or general FTP/FRC (iLevel 5)
REST: 5 minutes easy riding between
CADENCE: self selected
Ride all remaining time in endurance zone
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 6

3:00:00
180TSS
ENDURANCE RIDE W/FR TEMPO

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.
TERRAIN: Flat to rolling
-----
MS2: For the last 45-60 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
CADENCE: small chain ring

Sample Day 8

1:30:00
95TSS
EXTENSIVE FTP/FRC MICRO INTERVALS 40/20

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
-------
MS:
4 x 6-Minute FTP/FRC MicroIntervals of 40 seconds HARD and 20 seconds EASY for a total of 6 minutes to equal one interval.
TARGET: FRC/FTP (90% of PDC 40sec) for HARD, spin easy for the EASY
REST: 5 minutes easy riding between intervals
CADENCE: Self selected
Ride any remaining time in your Endurance level.
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Gran Fondo Spring Build Phase, WKO Power Duration Curve iLevels, 8-12 Hrs/wk, Wks 19-26

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