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Gravel Grinder Base 1 and 2 - WKO iLevels - 8-12 hrs/week

Browse More Plans

Gravel Grinder Base 1 and 2 - WKO iLevels - 8-12 hrs/week

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

10 Weeks

Plan Description

Gravel Grinder Base 1 and 2 Training Plan


written by Tim Cusick, TrainingPeaks WKO product leader and master coach with BaseCamp


WKO iLevels training plan


Plan overview

Train with the coach of national and world ITT champion Amber Neben! This 10-week training plan was created by Tim Cusick using Coggan iLevels and is the first portion of our Gravel Grinder Full Season plan. It is designed for the serious competitive cyclist and includes predicted TSS and ongoing testing.


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.


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- 10% discount on nutrition guide


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.

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:07:00 03:00:00
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:07:00 03:00:00
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick

BaseCamp

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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