I'm 46 years old. How do I determine if I should choose a standard plan or a masters plan?
A. The masters plans are built with more recovery time and less intervals during intensity workouts. Forty-five is the general age at which athletes switch to masters training, but this also depends on how many years you've been training. If you're a well-seasoned cyclist with years of training, you can probably use a standard plan into your 50s, while if you're a beginner, you might want to choose a masters plan at or beyond the age of 45.
Q. I don’t have 12 hours a week to train. Can I change the plan to reduce the training hours without disturbing the progression?
A. Yes! Sunday is almost always an endurance day, so as long as you reduce every Sunday by the same number of minutes, you'll keep the plan’s progressive build moving upward. For example, if you take away one endurance hour every Sunday, the plan will now require 7-11 hours of training a week. Take away two hours every Sunday, and the plan will require 6-10 hours a week.
Q. Do the plans come with workout files I can import into Zwift or ErgVideo?
A. Yes! Choose any of our Coggan Classic plans, as these include structured workouts that can be loaded right to your device. Our iLevel plans are individualized and use your unique power-duration curve, so these plans cannot be structured or loaded to a device.
Q. I usually do my longer workouts on Friday. The sample schedule has rides every day except Monday, and the active recovery ride is on Friday. Is there an easy way to shift the plan one day to the left?
A. Yes! You can move the weekday workouts (in other words, the shorter workouts) to Monday through Wednesday, move active recovery to Thursdays, and move your longer rides to Friday and Saturday, making Sunday your day off. The simplest way to accomplish this is to apply the plan to your TrainingPeaks account starting on a Sunday instead of a Monday.
Q. I can’t decide which plan to get. My A goals are 100-mile gran fondos. Am I better off with the full season road plan or the full season time trial plan?
A. The full season road plan is designed to give you all-around fitness and performance for road cycling and racing. It includes more short- to medium-interval training, which is typically required for group riding or road racing. The time trial plan features more steady-state and threshold workout, and this would be an excellent choice if you want to focus on 100-mile gran fondo goals.
Q. Do the full season plans include a prep period before the base period, or does it start right at the beginning of the base?
A. The first two weeks of the full-season plans are prep weeks; week one eases back into training, and week two is testing.
Q. During which month are the full-season plans typically scheduled to start? September, October, November? Are they meant to begin 26 weeks out from my first race?
A. You can start the plan whenever you like, but if you have a spring A race or event, you can count 26-27 weeks prior to the event and start the plan then. If you've been racing and riding hard all summer and fall, Coach Cusick recommends that you take several weeks off the bike to give your body a rest, then start the plan.
Q. Does Coach Cusick have a race-period training plan I can purchase that would take me to the very end of the season?
A. The race season is very difficult to build a general plan for, as every cyclist has different race goals, styles of events, specialties, strengths and weaknesses, etc. A coach is the best place to get your racing plan. However, Tim has developed a set of plans called Save your Season that are designed to take you through the last eight weeks before your event or race. We've got Save Your Season plans for road racing, gravel racing, mountain bike racing, and TTs. These plans assume you've been training throughout the season and are focused on performance. Tim also has in-season time trial plans, as well as cyclocross plans for the July and August time period.
Q. I have a basic TrianingPeaks account. Will I be able to view the training plan with a basic account, or will I need to upgrade to a premium account?
A. A basic TrainingPeaks account is all you need to see the plan. If you would like to see your PMC (performance manager chart) and other analysis tools, you'll need to upgrade to premium or purchase WKO4.
Q. Are the workouts in the plan meant to be used strictly outside, or do they translate to the indoor trainer as well?
A. The workouts can certainly be done on the indoor trainer. In fact, our weekday workouts are typically 1:45:00 or less, making them great for indoor training.
Q. What should I do in early fall? The race season is over, but it’s too early to start my spring build.
A. Building back your functional strength, working on cadence and form, and trying some yoga or other exercise are terrific ways of balancing out your body after a long season of cycling. Our transition plan
is a 4- to 8-week plan that includes everything you need to get back in balance, and it's only $29.00!