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2.4 Full Season - Coggan WKO iLevels - 8-12 hours/wk

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
4.5 Rating (10)

Length

26 Weeks

Plan Specs

cycling road cycling intermediate advanced power based tss based base period

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Full-Season Training Plan with iLevels


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


WKO iLevels plan


Training iLevels are based on your PD Curve, individualized for you!

This 26-week plan was created by Tim Cusick, coach of national and world ITT champion Amber Neben, to progressively get you fitter throughout your off season and build into the current season. The plan assumes you have taken some time off the bike and offers two warmup weeks at the beginning of the plan to get you back in the saddle.


This plan combines three separate plans (Winter Base 1 and 2 and Spring Builder), all using WKO and the Power-Duration Curve. 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.


This plan includes:
- Instruction guide (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Tim Cusick's functional strength eBook
- Nutrition tips eBook from Anne Guzman


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 Coggan 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. Visit TrainingPeaks to find out 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). All our plans include predicted TSS and ongoing testing.


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 plans. If you don't find your answer there, please email Coach Kathy Watts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:01 hrs 4:00 hrs
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—— ——
Workouts Per Week Weekly Average Longest Workout
10:01 hrs 4:00 hrs
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Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. 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, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel Z2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 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: iLevel 1
CADENCE: small chain ring

Sample Day 2

1:00:00
50TSS
ENDURANCE RIDE

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
------
MS:
Ride prescribed time in Endurance zone
TARGET: 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: iLevel 1
CADENCE: small chain ring

Sample Day 3

1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS

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
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 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: iLevel 1
CADENCE: small chain ring

Sample Day 4

1:00:00
25TSS
Active Recovery

You get faster when you are 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 iLevel 1 today. Take it easy and look at the scenery.

Sample Day 5

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

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
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower rpm than normal self selection, target 75 rpm
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: 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: iLevel 1
CADENCE: small chain ring

Sample Day 6

1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
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), riding 1-2 minutes between HC efforts in your endurance zone
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 8

1:00:00
55TSS
DAY 1 VO2MAX TEST

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
-----
MS1:
3 x 90-Second Opener Intervals
TARGET: FTP/FRC (iLevel 5)
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2.
-------
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.
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

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