Tour of the Battenkill - 12 Weeks to Victory - Coggan iLevels Power Duration Curve - TOB

Average Weekly Training Hours 12:20
Training Load By Week
Average Weekly Training Hours 12:20
Training Load By Week

Tour of the Battenkill: 12 Weeks to Victory - iLevels


written by Tim Cusick, TrainingPeaks WKO4 product leader and master coach with Velocious Cycling Adventures

WKO4 iLevels plan

Plan overview
Train with the coach of national and world ITT champion Amber Neben! This 12-week plan will prepare you for the Tour of the Battenkill race. This grueling 75-mile course is considered one of the toughest one-day races around, with over 5,000 feet of climbing, many dirt and gravel sections, and lots of steep, punchy climbs. Whether you're trying to win the race, win your age group, or beat your own personal record, this plan will taper you to your best Battenkill ever!

The plan is designed for the intermediate/advanced cyclist who already has a general base fitness and is ready to step up the hours, time, and intensity to prepare for this exciting event. This comprehensive training plan uses WKO4 and the Power-Duration Curve, which will individualize your workout prescription based on your data as you gain fitness. It contains three specific training cycles with testing throughout and an event taper at the end, as well as exciting new workouts with progression, fatigue resistance, micro-intervals, and new secret double workouts to push you to your peak! You'll also get tons of training and event tips too, plus a free nutrition eBook.

To use this plan, you will need to have a power meter and the TrainingPeaks WKO4 software (if you don't have WKO4 or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Coggan Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO4, like FTP/FRC, FRC, and PMAX. Visit wko4.com to find out more about WKO4 or to watch Coach Cusick’s free educational WKO4 webinars.

These plans use the cutting-edge workouts that Tim prescribes for his pro athletes, with focus on fatigue resistance, intensive and extensive workouts, and increasing your Time to Exhaustion (TTE), Stamina, and FRC (functional work capacity). All our plans include predicted TSS and ongoing testing.

Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- WKO4 chart to help determine workout targets
- Testing protocol
- Coach Cusick's training goals at the beginning of each training cycle
- Coaching tips on training, dealing with weather, event prep, and more
- Nutrition eBook from Anne Guzman

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.

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 Coach Kathy Watts.

Sample Day 2
1:00:00
Alternate: PD CURVE UNSTRUCTURED TEST

WU:
15-25 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS1:
2 x Short Duration Test
TARGET: Max power for identified SHORT duration from PD Curve review
REST: 5 minutes easy riding between
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS2:
1 x Medium Duration Test
TARGET: Max power for identified MEDIUM duration from PD Curve review
CADENCE: Self selected
-----
Ride easy for 5-10 minutes till recovered
-----
MS3:
1 x Long Duration Test
TARGET: Max power for identified LONG duration from PD Curve review
CADENCE: Self selected
-----
Ride any remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 2
1:30:00
70TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 3
2:00:00
105TSS
ENDURANCE RIDE W/FR TEMPO

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-----
MS2: For the last 30 minutes of the ride, pick up the effort to solid tempo zone.
TARGET: Tempo (iLevel 3)
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 4
1:30:00
70TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 5
1:00:00
25TSS
Active Recovery

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over iLevel 1 today. Take it easy and look at the scenery.

Sample Day 6
2:45:00
145TSS
ENDURANCE W/BURSTS (10 x 20)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 10 Attack Sprints of 15-25 seconds in your FRC zone (iLevel 6).
TARGET: Endurance (iLevel 2)
CADENCE: 85-105 RPM
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill
------
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Sample Day 7
3:00:00
145TSS
PROGRESSIVE ENDURANCE RIDE

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: iLevel 2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
Endurance Ride, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
TARGET: Endurance (iLevel 2)
CADENCE: Self selected. To make this more challenging, increase avg RPM with each segment along with effort.
-----
CD:
Cool down 5-15 minutes
TARGET: iLevel 1
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.