8.3 Build 1 and 2 Mountain Bike - Coggan WKO iLevels - 8-12 hrs/wk - Weeks 17-24 - MTB
Author
Tim Cusick - Coach of World and National Champions
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 6 MTB, 1 Other
Longest Workout
4:00 hrs
Plan Specs
cycling mountain biking intermediate advanced masters power based tss based
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Summary
Mountain Bike Power Build 1 and 2 Training Plan with iLevels
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Our WKO power-duration-based iLevels plans will make the difference in your training this season.
This 8-week training plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben. 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 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.
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). Includes predicted TSS and ongoing testing. Our full-season plans include a free Functional Strength eBook and a sports nutrition tips eBook.
Included with your plan:
- Instruction booklet (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 and click here for a comparison chart of his major plans.
Join the WKO Power Users group!
Click here to request to join our private Facebook group for WKO users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.
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
Sample Day 1
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
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MS1:
3 x 90-Second Opener Intervals
TARGET: 90-95% of PDC 90sec
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 test.
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Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Sample Day 2
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
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MS1:
3 x 90-Second Opener Intervals
TARGET: 90-95% of PDC 90sec
REST: 3 minutes easy riding between/after first two, then 3-5 minutes after last interval to recover before MS2
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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.
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Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Sample Day 3
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
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MS1:
1 x 5-Minute Opener Interval
TARGET: FTP (iLevel 4)
REST: 5 minutes easy riding, then complete MS2
CADENCE: Self selected
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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.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Sample Day 4
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 Zone 1 today; take it easy and look at the scenery.
Sample Day 5
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
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NP Sprint Intervals. Find a quiet road that allows for sprints up to 250 yards, then do the following NP Sprint Sets.
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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.
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MS2:
4 x 4-Minute FRC/FTP Intervals
TARGET: 90-95% of PDC 4min
REST: 4 minutes easy riding between
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MS3:
Ride all remaining time in your Endurance zone.
TARGET: Endurance (iLevel 2)
CADENCE: Self selected
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring
Sample Day 6
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: Endurance (PW iLevel Z2)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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MS2: For the last 55 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
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CD:
Cool down 5-15 minutes
TARGET: PW iLevel Z1
CADENCE: small chain ring
Sample Day 8
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
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MS:
6 x 6-Minute FRC/FTP Micro Intervals of 40 seconds HARD and 20 seconds EASY for a total of 6 minutes to equal one interval.
TARGET: 90-92% of PDC 40sec for HARD, spin easy for EASY
REST: 5 minutes easy riding between intervals
CADENCE: Self selected
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Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring