Stage Race Winter Base Phase 1 - Coggan WKO4 Power Duration Curve iLevels - 8-14 hrs/week

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

Full Season Stage Race Winter Base Phase 1 Training Plan with iLevels


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

WKO4 iLevels plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 10-week stage race training plan was created by Tim Cusick and uses WKO4 and the Power-Duration Curve. Your workout prescription will be individualized based on your data following the Power-Duration Curve as you gain fitness. It is designed for the competitive cyclist and includes predicted TSS and ongoing testing. This plan is the first portion of our full-season stage race training plan.

To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software. This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars.

Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips

Join the WKO4 Power Users group!
Click here to request to join our private Facebook group for WKO4 users. It's a great place to ask questions, make suggestions, share charts, and see how others are using the software.

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 -5
1:00:00
50TSS
ENDURANCE RIDE W/HIGH CADENCE 5-MIN DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: During the ride, alternate 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
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 5-MIN DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 min Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: During the ride, alternate 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
25TSS
Active Recovery

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 5
1:00:00
25TSS
Active Recovery

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 12
1:00:00
25TSS
Active Recovery

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 19
1:00:00
25TSS
Active Recovery

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.

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.