3.1 Masters Winter Base 1, Classic Levels (Power, HR, RPE), 8-12 hrs/wk, Weeks 1-8, structured

Average Weekly Training Hours 08:59
Training Load By Week
Average Weekly Training Hours 08:59
Training Load By Week

Masters Winter Base 1 Training Plan


written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

WKO4 structured plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 8-week Masters base training plan was created by Tim Cusick as the first portion of the 3.4 Full Season Plan and uses the Coggan Classic Training Levels. It is designed for the serious competitive cyclist and includes heart rate, power, and perceived exertion. All-new progressive, fatigue resistance, and intensive workouts! Includes predicted TSS and ongoing testing.

The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.

Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- 10% discount on nutrition guide

Need help loading your structured works to your device or smart trainer?
Click here to read instructions.

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.

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.

Sample Day 1
2:30:00
145TSS
AC POWER BUILDERS (5 x 90) & TEMPO CCZ6 (SAMPLE)

WU:
10-15 minutes warm up, progressing to Level 2
TARGET: PW Z2/HR Z2/PE 4-5)
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
5 x 90-Second Hill Climb Power Building Intervals
TARGET: AC (PW Z6/ HR Z5/RPE 8-9)
TERRAIN: 5-8% uphill
REST: Rest for 3 minutes between intervals
CADENCE: Self selected, complete the first 75 seconds of each interval seated and in a larger gear than normal, then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
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Ride easy for 10 minutes, then complete MS2.
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MS2:
1 x 30-Minute Tempo Interval
TARGET: Level 3 Tempo (Power Z3, HR Z3, RPE 3-4)
REST: None
CADENCE: Use a gear that results in a cadence of 75-85.
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Ride all other time at endurance pace.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 2
1:10:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CCZ2 (SAMPLE)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
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 Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3
1:00:00
50TSS
ENDURANCE RIDE CCZ2 (SAMPLE)

WU:
10-15 minutes 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
1:10:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE DRILLS CCZ2 (SAMPLE)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
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 Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 5
1:00:00
25TSS
Active Recovery CCZ1 (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 Level/Zone 1 today. Take it easy and look at the scenery.

Sample Day 6
1:30:00
75TSS
ENDURANCE RIDE W/TEMPO CCZ2 (SAMPLE)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/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 Z1/PE 2-3
CADENCE: small chain ring

Sample Day 7
1:30:00
75TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CCZ2 (SAMPLE)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/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 Z2/PE 4-5)
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 Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. 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, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.