Tour of the Battenkill 12 Weeks Advanced

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




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Tour of Battenkill 12 Weeks Advanced is a 12 week plan designed for the Cyclist who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 12:15-18:45 total hours per week (excluding Wk 1 & Rest Weeks). You will need to be able to devote up to 9:00 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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Sample Day 2
1:15:00
AC Power Builders

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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MS1: Ride to a hill of 5% - 8% grade then do 3 x 90-second Hill Climb Intervals at MAX effort. Complete the first 75 seconds of each interval seated. Then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
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CD: 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
VO2Max Short

WU: 20 Minutes working 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: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (Low grade hill/rise of about 1 mile works perfectly). Complete 3 x 3-minute VO2 Max Intervals at 110% - 120% of FTP (Power Z5, HR Z5, RPE 6-7) with 3 minutes rest between efforts. Discontinue intervals if efforts fall below FTP.
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CD: 15 minutes minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
ALT B - 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 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.

Sample Day 5
1:00:00
Pre-Race Day Long

WU: 15 minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 1 x 10-minute “Cruise FTP Interval” (Power Z4, HR Z4, RPE 4-5). Focus on tomorrow’s race during the effort, breath deep and pedal smooth.
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Also, give me 2 hard sprints for 200m or so to get those legs pumped. Rest for 5-10 minutes between each.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
ALT B: Pre-Race Short

WU: 15 minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 6
4:00:00
Tour of the Battenkill Race

You are ready to win!

Here's your warm-up:
WU: 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)
Then do 3 x 1-minute Fast Pedaling efforts.
Each effort is with a cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping!
REST for 1 minute of easy pedaling between efforts.
5 minutes easy.
Then a 5 minute 'ramp', gradually taking your wattage from Endurance (Power Z2, HR Z2, RPE 2-3) to FTP (Power Z4, HR Z4, RPE 4-5) in minutes 4 to 5. You should be flat out at your FTP in that last minute.
Then 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).
Finally, do 1 x 3-minute effort at VO2 Max (Power Z5, HR Z5, RPE 6-7)
Then you are ready.
Finish with 5-10 minutes of easy pedaling and then line up to start your race.