Dirty Kanza 200 - 12 Weeks to Victory - Coggan WKO4 Power Duration Curve iLevels

Average Weekly Training Hours 12:51
Training Load By Week
Average Weekly Training Hours 12:51
Training Load By Week

Dirty Kanza 200: 12 Weeks to Victory - WKO4 iLevels


written by Tim Cusick, TrainingPeaks WKO4 product leader and master coach with Velocious Cycling Adventures

WKO4 iLevels plan

Our WKO4 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 WKO4 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 WKO4 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 WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 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)
- WKO4 chart to help determine workout targets
- 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.

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.

Sample Day -26
1:30:00
70TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

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.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -25
2:00:00
105TSS
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: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-----
MS2: For the last 30 minutes of the ride, pick up the effort to solid tempo zone.
TARGET: 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 -24
1:30:00
70TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

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.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -23
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 -22
2:45:00
145TSS
ENDURANCE W/BURSTS (10 x 20)

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. 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
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -21
3:00:00
150TSS
PROGRESSIVE 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:
Endurance Ride, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: Endurance (iLevel 2)
CADENCE: Self selected. To make this more challenging, increase avg RPM with each segment along with effort.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day -19
2:00:00
110TSS
GRAVEL GRIND TEMPO: 45 Min

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
-------
MS1: 
1 x 45-Minute Grind Tempo Effort to build and maintain muscular endurance as well as aerobic fitness. By adding some cadence elements to tempo work, we can maximize the benefit by adding a touch of FORCE work.
TARGET: Tempo (iLevel 3)
CADENCE: Break this effort into three cadence efforts of 15 minutes. The first 15 minutes should be 1-2 gears HARDER/ SLOWER/ LOWER than natural cadence (target 65-75 rpm), the second 15 minutes should be a more natural cadence (target 80-95), and the final 15 minutes should be at EASIER/ FASTER/ HIGHER cadence (target 90-105).
TERRAIN: Mixed
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Tim Cusick
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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.