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Base Building Plus - Road Medium Volume - iLevels - 8 to 10 hours per week

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
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Length

12 Weeks

Refund Policy

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Plan Description

Base Building Plus: 12-Week Road Bike Medium-Volume Base Training Plan


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


WKO iLevels training plan


Tim Cusick's Base Building Plus Training Plans

Tim's Base Building Plus series of training plans ramp up your training quickly to help you build a solid foundation in 12 weeks by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. The workouts have lots of variation, which makes them fun for the trainer and Zwift-type riding, but they can also be done outdoors. These plans are available in three different training volumes for road bike, mountain bike, and time trial, so choose one based on your cycling discipline (if it’s mixed, choose the one you do the most) and how much time you have to train, and voila, you've got a 12-week base building plan focused on you and your goals.

These plans include Tim’s favorite workouts and protocol that he uses with his national and world champion pro cyclists to help them achieve their goals. Each plan gives you all the tools you need, testing to maintain your power duration curve, and coaching notes and advice.


This plan uses TrainingPeaks WKO and the Power Duration Curve. Your workout prescription will be individualized based on your data following the PD Curve as you gain fitness. iLevel plans are for the serious, competitive, power-training cyclist. You will need to have a power meter and the TrainingPeaks WKO software.


Included with your plan

- Instruction sheet (attached to the first day of the plan)
- Testing
- 10% discount on nutrition guide


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..


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.


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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:02 hrs 3:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:02 hrs 3:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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
PROGRESSIVE 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:
Endurance Ride, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort each segment, ending the ride with the hardest effort for the last segment.
TARGET: Endurance (iLevel 2)
CADENCE: Self selected. To make this more challenging, increase avg RPM with each segment along with effort.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 1

1:00:00
ALTERNATIVE: PD CURVE UNSTRUCTURED TEST

WU:
15-25 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:
2 x Short Duration Test
TARGET: Max power for identified SHORT duration from PD Curve review
REST: 5 minutes easy riding between
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS2:
1 x Medium Duration Test
TARGET: Max power for identified MEDIUM duration from PD Curve review
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS3:
1 x Long Duration Test
TARGET: Max power for identified LONG duration from PD Curve review
CADENCE: Self selected
-----
Ride any remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 2

1:30:00
69.3TSS
ENDURANCE RIDE

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.
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
64TSS
ENDURANCE W/TEMPO & CADENCE STANDS

WU:
10-15 minutes warm up, progressing to iLevel 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
1 x 30-Minute Tempo Interval
During this time, complete the drills below.
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts where you alternate between 1 minute HIGH CADENCE (90+ rpm) and 1 minute standing LOW CADENCE (65-70 RPM, big gear) spins (alternate for 10 minutes).
TARGET: Tempo (iLevel 3)
-------
Ride remaining prescribed time in Endurance Zone.
-------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 5

2:00:00
105.6TSS
CLASSIC TEMPO WORKOUT

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 30-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 6

2:30:00
125TSS
ENDURANCE RIDE

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.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 8

1:15:00
75TSS
POWER TEMPO

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs
-----
MS:
2x 20-minute Tempo power intervals with 5 minutes of rest after each. Start each interval with 2 minutes at FTP, then ride the remaining 18 minutes in Tempo. Ride all remaining time in your Endurance zone.
TARGET: Tempo (iLevel 3)
CADENCE: Self selected
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

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