Gravel Grinder iLevels Build 1 and 2 - WKO Power Duration Curve - 8-14 hrs/week

Author

Tim Cusick

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 1 Other, 6 Bike

Longest Workout

4:00 hrs

Plan Specs

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

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Summary

Gravel Grinder Build 1 and 2 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 third 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

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.

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
65TSS
DAY 1 VO2MAX TEST

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
-----
MS1:
3 x 90-Second Opener Intervals
TARGET: FTP/FRC (iLevel 5)
REST: 3 minutes easy riding between/after first two, then 3-5 minutes after last interval to recover before MS2.
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MS1: 5-Minute Hard Effort
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2Max test.
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
80TSS
DAY 2 FTP TEST

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:
3 x 90-Second Opener Intervals
TARGET: FTP/FRC (iLevel 5)
REST: 3 minutes easy riding between/after first two, then 3-5 minutes after last interval to recover before MS2
-------
MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Zone 2. Your FTP is the power average for the 20-minute effort minus 3-5%.
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3

1:30:00
75TSS
DAY 3 FRC TEST

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
-------
MS1:
1 x 5-Minute Opener Interval
TARGET: FTP (iLevel 4)
REST: 5 minutes easy riding, then complete MS2
CADENCE: Self selected
------
MS2: 1-Minute Test
Find a quiet road, either flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test.
Ride any remaining time in your 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

2:30:00
150TSS
DAY 4 NP SPRINT TEST

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
-------
NP Sprint Intervals. Find a quiet road that allows for sprints up to 250 yards, then do the following NP Sprint Sets.
-------
MS1: 6 x 50-yard Small Ring Sprints (39:16)
Start each sprint rolling at about 12 mph in little ring and then spin up to fast pedal power (target cadence 120 and above). Rest 2-3 minutes between sprint efforts. Recover with 5-10 minutes of easy spinning and then complete MS2.
-------
MS2:
Ride all remaining time in your Endurance zone.
TARGET: Endurance (iLevel 2)
CADENCE: Self selected
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 6

3:00:00
180TSS
GRAVEL 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 50-60 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
GRAVEL FRC/FTP MICRO-INTERVALS 40/20

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

Gravel Grinder iLevels Build 1 and 2 - WKO Power Duration Curve - 8-14 hrs/week

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