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Dirty Kanza 200 - 12 Weeks to Victory - WKO iLevels

Author

Tim Cusick - Coach of World and National Champions

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Length

12 Weeks

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Plan Description

Dirty Kanza 200: 12 Weeks to Victory - WKO 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.

Train with the coach of national and world ITT champion Amber Neben! This 12-week plan was written by Tim Cusick, the TrainingPeaks WKO product leader, to prepare you for the world’s premier gravel grinder, the Dirty Kanza 200. The plan is designed for an intermediate/advanced cyclist who already has a general base fitness and is ready to step up the hours, time, and intensity to prepare for this grueling event. This comprehensive training plan uses WKO and the Power-Duration Curve, which will individualize your workout prescription based on your data as you gain fitness. This plan includes three specific training cycles with threshold testing throughout and an event taper at the end. Workouts are progressive and include fatigue resistance, micro-intervals, and new secret double workouts to push you to your peak! You'll also get tons of training and event tips too, plus a free nutrition eBook, to make this your best Dirty Kanza ever!


All workouts are meant to be completed on your gravel bike, though you can use your road bike if necessary. In fact, we recommend a blend of both; workouts on the road maximize power and focus, while workouts on the trail/gravel help improve skills.


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.


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coach Cusick's training goals at the beginning of each training cycle
- Coaching tips on training, dealing with weather, event prep, and more


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.


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
12:51 hrs 6:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:51 hrs 6:30 hrs
Day Off
—— ——

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.

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