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CONQUER COVID-19 - 12 Weeks to Gran Fondo Readiness - Classic Zones - 5-9 hrs/wk

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

12 Weeks

Plan Specs

cycling intermediate advanced masters power based hr based tss based

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.

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Plan Description

Conquer COVID: 12 Weeks to Gran Fondo Readiness


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


WKO structured training plan


About This Plan

The reality of a world dealing with COVID-19 is a lot of anxiety, stress, negativity, and event/race cancellations. Many cyclists are forced to stay inside on the trainer, while some simply choose to stay inside and some can safely ride outdoors. Coach Tim Cusick has designed this 12-week training plan to prepare you for future gran fondos or other events on the horizon.


This plan is a structured plan using Coggan Classic zones, making it easy to load your workouts directly to your smart trainer, Zwift, Garmin, etc. Coach Tim believes that regular, moderate training, along with good nutrition and rest, will help keep your immune system charged and lower your mental stress. Keep positive and stay healthy!


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


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 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
7:40 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:40 hrs 3:00 hrs
—— ——

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
65TSS
Functional Threshold Test (FTP) - 20 Minutes Only

WU:
Warm up for 20+ minutes of riding, starting out at PW Z1 or HR Z1 and moving into PW Z2 or HR Z2. During you warmup, complete 3 x 1-minute efforts of fast pedaling at 110 rpm cadence or above.
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MS1
Once warmed up, completed a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in Zone 1 for 10 minutes, spinning and recovering before moving to MS2.
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MS2: TEST
Now that you're fully open and warmed up, let’s go for a killer 20-minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes, then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you're recording power, heart rate, and/or distance so you can measure your results.
------
CD:
Spin easy for 15 minutes to shake off the pain.

Sample Day 2

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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 in your endurance zone.
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

1:30:00
68.8TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

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: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes 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

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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 in your endurance zone.
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

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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 in your endurance zone.
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

1:30:00
69.3TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS

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

Sample Day 9

1:30:00
80.6TSS
THE GRIND TEMPO with CADENCE INTERVALS

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 Grind Tempo Effort to build and maintain muscular endurance as well as aerobic fitness. By adding some cadence elements to tempo work, we can maximize the benefit by adding a touch of FORCE work.
TARGET: TEMPO (PW Z3/HR Z3/RPE 5-6)
CADENCE: Break this effort into three equal cadence efforts of 10 minutes. The first 10 minutes should be 1-2 gears HARDER/ SLOWER/ LOWER than natural cadence (target 65-75 rpm), the second 10 minutes should be a more natural cadence (target 80-95), and the final 10 minutes should be at EASIER/ FASTER/ HIGHER cadence (target 90-105).
TERRAIN: Mixed
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

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