Tour of the Battenkill 16 Weeks Beginner/Intermediate

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

16 Weeks

Typical Week

1 Other, 8 Bike

Longest Workout

4:45 hrs

Plan Specs

cycling road cycling beginner intermediate power based tss based

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Summary




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Tour of Battenkill 16 Weeks Beginner/Intermediate is a 16 week plan designed for the Cyclist who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 11:00-16:15 total hours per week (excluding Wk 1 & Rest Weeks). You will need to be able to devote up to 8:00 hours of training on your weekends.

TOB is one of the more unique events in the US 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. This plan was designed taking all of these unique demands into account and it will prepare you for a top performance.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:20

Back to Plan Details

Sample Day 1

1:15:00
Endurance Day

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.
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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.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:15:00
Endurance Day

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.
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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.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:15:00
Endurance Day

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.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

0:45:00
Active Recovery

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 Active Recovery (Power Z1, HR Z1, RPE <2) 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!

Sample Day 5

2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

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.
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MS#1 – Once warmed up, complete 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
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MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test results. 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.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 6

2:00:00
Endurance Day

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.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8

1:00:00
Sweet Spot Training (SST)

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12-minute intervals in the "Sweet Spot" zone (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with 5 minutes of recovery between intervals.
Ride all other time in Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10-15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Tour of the Battenkill 16 Weeks Beginner/Intermediate

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