8.3 Mountain Bike Power Build 1 and 2, Coggan iLevels, Power Duration Curve, 8-12 hrs/wk, Wks 17-24

Average Weekly Training Hours 10:25
Training Load By Week
Average Weekly Training Hours 10:25
Training Load By Week

Train with the coach of the world ITT champion Amber Neben and MTB pros racers Adam Bucklin and Zdenek Vobecky! This 8-week training plan is the third portion of the full-season mountain bike plan created by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. This plan uses WKO4 and the Power Duration Curve, which means that your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. All plans include predicted TSS and new, structured, ongoing testing. When performing workouts at higher intensities, we recommend that you refer to the Optimized Intervals report within WKO4 to find the exact intensity you should do the workout out. The Optimized Intervals report displays the optimal interval intensity for you as an individual, based on your actual training history and abilities. 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 CiZ2 (SAMPLE)

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 (SAMPLE)

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
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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 (SAMPLE)

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 (SAMPLE)

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 (SAMPLE)

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 (SAMPLE)

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
1:30:00
65TSS
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 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.