8.1 Mountain Bike Base 1 and 2 with Coggan iLevels, Power Duration Curve, 8-12 hrs/wk, Weeks 1-8

Average Weekly Training Hours 09:06
Training Load By Week
Average Weekly Training Hours 09:06
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! Our WKO4 power-duration-based iLevels plans will make the difference in your training this season. This 8-week mountain bike base training plan was created by Tim Cusick, WKO4 product leader and master coach with Velocious Endurance Coaching. Your workout prescription will be individualized based on your data following the Power-Duration Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. Whether you’re racing or getting ready for a big event, these plans will give you all the tools you need to kick start your season. To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars. These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). All our plans include predicted TSS and ongoing testing. Included with all our full-season plans are a free Functional Strength eBook and a sports nutrition tips eBook. If you have questions or if you'd like an overview planner of this plan, please contact Coach Kathy Watts at kathy@velociouscyclingadventures.com.

Sample Day 2
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW iLevel Z2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 min 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: iLevel Z1
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
ENDURANCE RIDE CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
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: PW: iLevel 2
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: iLevel Z1
CADENCE: small chain ring

Sample Day 4
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW iLevel Z2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes 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: iLevel Z1
CADENCE: small chain ring

Sample Day 5
1:00:00
25TSS
Active Recovery CiZ1

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 6
1:30:00
75TSS
ENDURANCE RIDE W/TEMPO CiZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 20 Minute Tempo Interval
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
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MS2:
Ride remaining prescribed time in Endurance Zone
TARGET: Endurance (PW iLevel Z2)
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: iLevel Z1
CADENCE: small chain ring

Sample Day 7
1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CiZ2

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

Sample Day 9
1:00:00
55TSS
DAY 1 VO2MAX TESTING CiTEST

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW iLevel Z2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS1:
3 x 90 Second Opener Intervals
TARGET: FTP/FRC (PW 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.
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CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With 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, and numerous other professional and select age group racers.