Tim CusickAll plans by this Coach
Elite athletic performance involves the integration of muscular, cardiovascular, and neurological factors that function together to efficiently transfer the energy from aerobic and anaerobic ATP turnover into velocity and power. This means that your training plan needs a multifaceted approach to building your fitness, focusing not only on your cardiovascular capabilities, but also on developing your metabolic and muscular systems and improving your fatigue resistance.
What does multifaceted mean? Basically, this plan integrates a science-based approach to progressive overload focused on improving your cardiovascular and metabolic fitness while integrating specific training protocols to simultaneously improve your neuromuscular capabilities and fatigue resistance. The whole-athlete approach will allow you to establish a high aerobic fitness, which is crucial for pushing through your build training phase.
Why is this important? Well, your base training should be focused on training to train with the output goal of being better prepared to train harder in your build/peak training phases, which will push your ultimate peak. Think about it as being able to do “one more interval” every hard workout.
About this plan
This 16-week winter foundation plan has been developed by BaseCamp head coach Tim Cusick and is designed to follow the schedule and format of our popular BaseCamp Community training. The core focus of this plan is to focus on the core principles of better base building and build consistency in training through an optimized training rhythm while progressively building training load and intensity throughout the plan. The goal is not complex secret training tricks or hacks, but rather science-based, principle-driven training that will set you up for success in your season: mastering the art of simple.
The plan is designed using a general three-days-on, one-day-off progressive format. A typical week has Monday and Friday off, while Tuesday, Wednesday, and Thursday are shorter workouts and weekend days have longer workouts. Performance testing and zone setting occurs at the start and then in four-week increments throughout the plan.
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.
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
Training Plan Sample Week
Average Weekly Breakdown
Day Off x2
|Workouts Per Week
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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