Tour of the Battenkill 12 Weeks Beginner/Intermediate

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week




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Tour of Battenkill 12 Weeks Beginner/Intermediate 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 12:15-16:15 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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Sample Day 3
1:00:00
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 4
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 5
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 6
1:30:00
Endurance Ride w/ TEMPO

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the first hour of the ride (after warm-up) complete 1 x 10-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
Functional Threshold Test (FTP) & VO2Max Test

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) 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 and ready to roll, find a long road, or climb, set your interval button and KILL IT for 5 minutes! Give it your all, we want your max test!!. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 - 15 minutes 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 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.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 9
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 9 x 90-second Hill Climb Intervals at max effort. Complete the first 75 seconds of each interval seated and then stand, and power the last 15 seconds. Recover for 3 minutes between intervals.
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CD: 10-15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 10
1:15:00
Endurance Day w/ SST

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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MS1: Begin by riding in 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.
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MS2: Then do 1 x 30-minute Sweet-Spot effort with bursts. Ride at 88-93% of your FTP or 95-98% of FTHR and every two minutes, jump and ride at 120% of your FTP or 105% of FTHR for 30
seconds. Recover back to Sweet-Spot and NOT lower.
Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).