Browse More Plans

Gravel Grinder Base 3 and 4 - WKO iLevels - 8-14 hrs/week

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

8 Weeks

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.

Still have questions about this plan?

Plan Description

Gravel Grinder Base 3 and 4 Training Plan


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


WKO iLevels plan


Plan overview

Train with the coach of national and world ITT champion Amber Neben! This 8-week training plan was created by Tim Cusick using Coggan iLevels and is the second 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


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
Bikex6
10:28 hrs 3:30 hrs
Day Offx1
—— ——
Strengthx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:28 hrs 3:30 hrs
Day Off
—— ——
Strength
—— ——

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.