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Base Building Plus - Road High Volume - WKO iLevels - 10-12 hours per week

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

12 Weeks

Plan Description

training plan

About This Plan


This plan (like the rest of our Base Building Plus series of training plans) ramps up your training quickly to help you build a solid foundation in twelve weeks by focusing on aerobic capacity, aerobic power, muscular endurance, and 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 can train, and voila, you've got a twelve-week base building plan focused on you and your goals.



  • Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 2-hour workouts; Friday easy; Saturday, Sunday volume days

  • Progressive schedule with rest week every fourth week

  • Testing included to assure accurate training



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 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


I've loved both of the Tim Cusick plans that I have purchased. They are straightforward to understand and I have been able to make huge gains each time I've done them. For an "off the rack" training plan there is nowhere else I am going! (Emerson E.)
Read more reviews >>




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 and click here for a comparison chart of his major plans.


About Coach Tim

Tim Cusick is the coach of multiple world and national champions, including Amber Neben, Rebecca Rusch, and more. He is also the product leader for TrainingPeaks' WKO analytical software and the founder of Velocious Cycling and BaseCamp. His plans give all levels of cyclists the tools to train like the pros, using proven methodologies, workouts, intervals, and coaching tips he knows will lead to success.


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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
09:37:00 03:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:37:00 03:30:00
Day Off
—— ——

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 a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Read more about Tim here: https://www.joinbasecamp.com/tim-cusick. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers, and he's created over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
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