Tour of Battenkill 8 weeks, Cat 3-5 - Training Plan

Get ready for the Tour Of Battenkill with this Training Peaks Training Plan

Written by Hunter Allen           

This 8 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. This training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided testing protocol and explained how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's 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 throughly 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. 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!


Sample Workouts:

Workout #1: Other

IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones Follow this link for the video:

Workout #2: Bike


Workout #3: Other

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 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. ------ Make sure that you have read the attached document (click on the paperclip in the top right hand corner). It's important that you understand why you are doing the workout as well as just getting out there and doing it! The document also contains testing protocol. ------ Also be sure to check out the instructional video that explains how to set your training zones within TrainingPeaks. The video can be found here: ------- Go for it!

Workout #4: Bike

Planned Time: 2:00:00

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and working into Endurance (Power Z2, HR Z2, RPE 2-3). 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 Active Recovery (Power Z1, HR Z1, RPE <2) 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 #5: Bike

Planned Time: 1:45:00

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs. ------- MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your 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. -------- CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).




Accessing Your Taining Plan

Upon completing the your purchase here, you will receive a link to a PDF that will instruct you how to access your plan on Training Peaks. 


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