3.1 MASTERS Winter Base Training, Coggan Classic Levels (Power, HR, RPE), 8-12 hrs/wk, Wks 1-10

Average Weekly Training Hours 08:42
Training Load By Week
Average Weekly Training Hours 08:42
Training Load By Week

Train with the coach of the world ITT champion Amber Neben! This 10-week Masters winter base training plan was created by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching, and uses the Coggan Classic Training Levels. It is designed for the serious competitive cyclist and includes HR, Power, and Perceived Exertion. All-new progressive, fatigue resistance, and intensive workouts! All plans include predicted TSS and new, structured, ongoing testing. Choosing between Under 45 and Masters? Age isn’t as important as how much recovery you need. The Masters plan includes more recovery time, so if you recover quickly and want more work, choose the standard plan; if you want more recovery, choose the Masters plan. 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 Min 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 Minute of alternating high cadence (HC) for 5 Minutes (95+ RPM) and self selected cadence for 5 minute.
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 Min 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.
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 Min 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 Minute of alternating high cadence (HC) for 5 Minutes (95+ RPM) and self selected cadence for 5 minute.
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 CCZ1

ACTIVE RECOVERY
MS: 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 (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 Min 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:
1 x 20 Min Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
------
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 Min 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
1:00:00
55TSS
DAY 1 VO2MAX TESTING CCTEST

WU:
10-15 Min 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 Sec Opener Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 Minutes between of easy riding 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 Vo2 Max 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 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.