Transition / Prep Training Plan, Coggan Classic Zones & WKO iLevels, 4-8 wks, structured workouts

Author

Tim Cusick

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 2 Other, 3 Strength, 4 Bike, 1 Walk

Longest Workout

2:30 hrs

Plan Specs

cycling indoor beginner intermediate advanced masters power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Transition/Prep Training Plan


written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures

WKO structured training plan

Plan overview
The transition period is often the most difficult one for cyclists. We tend to dislike slowing down and spending time repairing damage we’ve done. What damage? There are two types. First, cycling is a very controlled muscular sport, and riding thousands of miles or kilometers with your hands and glutes attached to fixed points can create some significant muscular imbalances. We need to use the transition period to build functional strength based on movement patterns and needs. Second, most cyclists lose efficiency throughout the race/event season, and the transition period needs to focus on rebuilding our pedal stroke to improve that efficiency.

This 4- to 8-week training program focuses on refreshing basic motor pathways through functional strength, fast pedaling, and foundation fitness. Daily workouts range from hiking to yoga to structured cycling workouts, together presenting a full 8-week functional strength building program that will prepare you to start your next full-season plan. Because this plan contains mostly sub-threshold work, it can be used with both Coggan Classic Training Zones and WKO iLevels.

I typically recommend 2-3 weeks off the bike with only walking and yoga as aerobic exercise. Once rested, a full 8-week program of transition and prep like this one is ideal for riders with late spring and summer peak event targets. If you have early spring targets, you might want to limit the transition period to four weeks; if that’s you, choose any four weeks of this plan based on your fitness. If you’re not sure which weeks to pick, go with the first four.

Transition phase workouts are rarely exciting. Fast pedals, lower-cadence tempo work, and endurance-focused rides can be a bit dull, particularly when done indoors. But it’s going to be worth it! Use the time wisely by practicing your mental focus skills in addition to the physical restoration. Learn to shift focus between key markers during interval efforts.

The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.

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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
Average Weekly Breakdown
Average Weekly Training Hours: 09:03
Training Load By Week
Average Weekly Training Hours: 09:03
Average Weekly Breakdown

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
70TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts and endurance zone
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 1

0:30:00
POST RIDE YOGA

Post ride yoga is great for recovery, elongating muscle, and building functional strength! There are some good (free) online videos to be found; here are some of my favorites:

https://youtu.be/znv1_tdfpKk

https://youtu.be/ZBwCs2s6o70

Sample Day 3

1:30:00
70TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
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: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3

0:30:00
POST RIDE YOGA

Post ride yoga is great for recovery, elongating muscle, and building functional strength! There are some good (free) online videos to be found; here are some of my favorites:

https://youtu.be/znv1_tdfpKk

https://youtu.be/ZBwCs2s6o70

Sample Day 4

1:30:00
50TSS
UPHILL HIKE (Cross Training)

Visit the local trails and enjoy the day. Find a trail with a longer, vigorous uphill section and head up! Hiking uphill is mentally relaxing but helps us create new functional strength while maintaining some basic aerobic fitness.

Sample Day 5

2:30:00
118.4TSS
PROGRESSIVE ENDURANCE RIDE CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
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 (PW Z2/HR Z2/PE 3-4)
CADENCE: Self selected. To make this more challenging, increase avg RPM with each segment along with effort.
-----
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 6

1:30:00
50TSS
UPHILL HIKE (Cross Training)

Visit the local trails and enjoy the day. Find a trail with a longer, vigorous uphill section and head up! Hiking uphill is mentally relaxing but helps us create new functional strength while maintaining some basic aerobic fitness.

Transition / Prep Training Plan, Coggan Classic Zones & WKO iLevels, 4-8 wks, structured workouts

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