Browse More Plans

12 Weeks to Crushing the Local Group Ride - Medium Volume - Classic Zones - 7-10 hours per week

Browse More Plans

12 Weeks to Crushing the Local Group Ride - Medium Volume - Classic Zones - 7-10 hours per week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

12 Weeks to Crushing the Local Group Ride - Medium Volume


Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp


WKO structured plan


Plan overview

Let's face it, this is the part most of us love about cycling: crushing our weekly group rides. Well, here is the plan for you! The plan focuses on the systems you need ready for these challenging rides. You'll build your threshold and also work on the short. punchy style you need for group rides, including 1-minute, 3-minute, and 5-minute efforts. No more getting dropped off the back! You'll surprise your friends and finish strong with the leaders.


This 12-week plan is geared toward the competitive cyclist who has some foundation training in place but wants structure and guidance to get faster and stronger in a short period of time. The plan is built with classic training zones and includes power, heart rate, and perceived exertion.


The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, RGT, ErgVideo, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.


All our plans come with predicted TSS and ongoing testing, and they include the all-new progressive, fatigue resistance, intensive, and extensive workouts! Our training plans are so powerful you won't need a coach. Ride your best this season and CRUSH your buddies!


Included with your plan:

- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Strength training routine from Menachem Brodie


Need help loading your structured works to your device or smart trainer?

Click here to read instructions.


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.


In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.


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
07:54:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:54:00 03:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

BaseCamp

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader.

As a coach, he’s compiled an impressive history of success and jerseys. His approach to coaching peak performance focuses on the whole athlete and the components of success for the whole athlete. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch.


  • 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

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?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$79.95 - Buy Now