About This Plan
This training plan is designed to progressively get you fitter throughout your off season and build into the racing 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.
- Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 1.5-hour workouts; Friday easy; Saturday, Sunday volume days
- Progressive schedule with rest week every fourth week
- Testing included to assure accurate training
- Functional strength training workouts included and built into the training plan
- Workouts accommodate power, heart rate, and perceived exertion
- Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you train
Benefits of this plan
- Written by Tim Cusick, coach of multiple champions, with coaching tips throughout
- If you follow the plan as written, you will increase your fitness and race/event performance
- Our user guide helps you through the entire process
- Free strength training program in the first 13 weeks
- Free nutrition ebook from nutritionist Dr. Namrita Brooke, attached to the first day of the plan
- Get access to videos and educational webinars from Coach Tim
Athlete Testimonial
Tim's plans and approach are always very thorough and easily understood and applied. Tim does a really great job of staying the course with sound tested fundamentals while always looking to where the facts, data, and technology take us next. (Kurt P.)We've got 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.
In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.
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 us directly.
Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.
As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.