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Tour of the Battenkill - 12 Weeks to Victory - WKO iLevels - TOB

Author

Tim Cusick - Coach of World and National Champions

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Length

12 Weeks

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Plan Description

Tour of the Battenkill: 12 Weeks to Victory - iLevels


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


WKO 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 WKO 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 WKO software (if you don't have WKO or if you don't train with power, you can still get these cutting-edge workouts and plans; just search for the Classic versions). This plan uses the advanced iLevels training protocol developed by Dr. Andy Coggan and the new training metrics available in WKO, like FTP/FRC, FRC, and PMAX. Learn more about WKO or watch Coach Cusick’s free educational WKO 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)
- 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 and click here for a comparison chart of his major plans.


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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
12:20 hrs 5:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:20 hrs 5:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. 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, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

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