7.2 Mountain Bike Base 3 and 4 with Coggan Classic Levels, Power, HR, PE, 8-12 hrs/wk, Wks 9-16

Average Weekly Training Hours 10:05
Training Load By Week
Average Weekly Training Hours 10:05
Training Load By Week

Train with the coach of the world ITT champion Amber Neben and pro MTB racers Adam Bucklin and Zdenek Vobecky! This 8-week training plan was created by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. It is the second portion of the 24-week MTB plan and includes the Base 3 and 4 phases using the Coggan Classic Training Levels. These plans are designed for the serious competitive cyclist and include HR, power, and perceived exertion. All-new progressive fatigue resistance and intensive workouts! All plans include predicted TSS and new, structured, ongoing testing. Choosing the right plan can be difficult. If you're confused, or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at Kathy@velociouscyclingadventures.com. Our training plans are so powerful you won't need a coach!

Sample Day 2
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CCZ2

ENDURANCE RIDE W/HIGH CADENCE DRILLS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW: Z2 / HR: Zone 2 / 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 (HC) for 5 minutes (95+ RPM) and self selected cadence for 5 minutes
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
ENDURANCE RIDE CCZ2

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

Sample Day 4
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CCZ2

ENDURANCE RIDE W/HIGH CADENCE DRILLS
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / 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: Zone 2 / 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 (HC) for 5 minutes (95+ RPM) and self selected cadence for 5 minutes
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 5
1:00:00
25TSS
Active Recovery

ACTIVE RECOVERY
You get faster when you're resting and recovering, not when you are working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Level 1 (PW: Level 1 / HR: Zone 1) today. Take it easy and look at the scenery.

Sample Day 6
1:30:00
75TSS
ENDURANCE RIDE W/TEMPO CCZ2

ENDURANCE RIDE W/TEMPO
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 20 minutes Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM, then normal self selection, target 75 RPM.
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: End (PW: Z2 / HR: Zone 2 / PE: 4-5 )
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 7
1:30:00
75TSS
ENDURANCE RIDE W/ HC 1 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / 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: Zone 2 / PE: 4-5 )
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 Minute of 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: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 9
1:15:00
65TSS
DAY 1 VO2MAX TESTING CCTEST

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
MS1:
3 x 90 Second Opener Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
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.
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 Product Leader and co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. His expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, Road Pro Emma Grant, MTB pros Zdenek Vobecky, and numerous other professional and select age group racers.