Tour of Battenkill 12 weeks, Cat 3-5
12 weeks - $99.95
Total Hours: 139
Total Hours: 139
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 12 week plan is made for any racer in the Category 5, 4 and 3 that is planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of its demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of its demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Rest Day
Workout #2 : Other
WEEK 1 - TOB TRAINING COMMENTS
Welcome to your first week of training for the Tour of Battenkill. Week 1 is about getting on the bike and beginning to build some muscular adaptation to cycling and base endurance. The Tour of the Battenkill is one of the most highly demanding races in the calendar. The physiological demands are unique as the demands of the course are incredibly unique. This training plan is designed after I have spent considerable time studying, analyzing, comparing and even creating power files from the race, training rides and from past winners of the Battenkill Race. As you progress through this plan you'll be challenged and it will not come easy, but when the day comes, you'll be more than prepared for the race. This training plan, if you follow it well, will bring you to a high level of fitness and also prepare you with some incredible muscular strength, muscular endurance and brutal VO2 max workouts all designed to make your 2013 Battenkill the best ever! Hopefully you have been getting in some cross training and riding this winter as that will help with your Power Foundation, but if not that's o.k, as these first weeks will have you prepared for next block. Do your best in each workout and listen to your body, at the same time remember that you have to push yourself to higher and higher efforts in order for your body to adapt and become stronger. Also each weekend you’ll see two workouts. One is labeled as the ALTernative workout. This is to be done in case of bad weather forcing you inside or if you need a shorter workout. It is NOT meant for you to do both workouts on the same day. Choose one.
Welcome to your first week of training for the Tour of Battenkill. Week 1 is about getting on the bike and beginning to build some muscular adaptation to cycling and base endurance. The Tour of the Battenkill is one of the most highly demanding races in the calendar. The physiological demands are unique as the demands of the course are incredibly unique. This training plan is designed after I have spent considerable time studying, analyzing, comparing and even creating power files from the race, training rides and from past winners of the Battenkill Race. As you progress through this plan you'll be challenged and it will not come easy, but when the day comes, you'll be more than prepared for the race. This training plan, if you follow it well, will bring you to a high level of fitness and also prepare you with some incredible muscular strength, muscular endurance and brutal VO2 max workouts all designed to make your 2013 Battenkill the best ever! Hopefully you have been getting in some cross training and riding this winter as that will help with your Power Foundation, but if not that's o.k, as these first weeks will have you prepared for next block. Do your best in each workout and listen to your body, at the same time remember that you have to push yourself to higher and higher efforts in order for your body to adapt and become stronger. Also each weekend you’ll see two workouts. One is labeled as the ALTernative workout. This is to be done in case of bad weather forcing you inside or if you need a shorter workout. It is NOT meant for you to do both workouts on the same day. Choose one.
Workout #3 : Other
INSTRUCTION KEY - Setting FTP In Training Peaks
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as thi swill allow you to continually update your training zones Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as thi swill allow you to continually update your training zones Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
Workout #4 : Bike
ENDurance Day
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #5 : Bike
ENDurance Day
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #6 : Bike
ENDurance Day
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #7 : Bike
Active Recovery
Planned Time: 0:45:00
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery. It's important that you rest today, so that you do a great test tomorrow. So save those legs for a big effort!
Planned Time: 0:45:00
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery. It's important that you rest today, so that you do a great test tomorrow. So save those legs for a big effort!
Workout #8 : Bike
Functional Threshold Test (FTP) - 20 Minutes Only
Planned Time: 2:00:00
WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above. MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2 MS#2 – TEST. Now that you are 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 minute 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 are recording power, heart rate and or distance so we can measure results. CD: Spin for 15 easy minutes to shake off the pain!
Planned Time: 2:00:00
WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above. MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2 MS#2 – TEST. Now that you are 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 minute 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 are recording power, heart rate and or distance so we can measure results. CD: Spin for 15 easy minutes to shake off the pain!
Workout #9 : Bike
ENDurance Day
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:15:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.