Download Category: Race Training

Tour of the Battenkill has positioned itself as America's Queen of the Classics!  With an open gran fondo and an open pro/am race, Battenkill is one of the premiere gravel grinder challenges in the US today.

Chalking up 64 miles, 8 dirt sections (making up 15 miles) and 4000+ feet of vertical gain with 17% maximum gradients, Battenkill is not a race (or gran fondo) for the faint of heart.  Though it may sound like a tall order, my training solution has been proven again and again to prepare you for the worst conditions and toughest challenges.  After multiple iterations of my Battenkill training plan, I'm delivering the best of the best for you here.  You'll be the king of the peloton with this 24-week complete training solution.  You'll start with testing and base work, move through build and climbing training and finish up on a high peak as you roll into Battenkill a stone cold killer, ready to climb to the top step.

If other gravel grinder races are more of your bread and butter, fear not.  This program is suitable for any kind of dirt road, gravel grinder or epic enduro event.  Got the Dirty Kanza on your list?  Check.  Monkey Knife Fight?  Check.  Any gravel dream you may have?  Check.

As a bonus, I've written my Unbreakable Core Stability program right into the Battenkill training plan.  You'll get that written into the program (a 50$ value) because core strength and stability is THAT important when riding off road.

Here's what you'll get:

• 24 weeks of training, broken down into 4 strength/base weeks, 8 cycling base weeks, 8 build weeks and 4 peak weeks
• Up to 10.5 hours per week of training
• Build muscular endurance, leg speed skills and raise your functional threshold power
• Utilize my revised 20-minute strength training workout to give you increased muscular endurance and explosive power on the bike
• Put down huge power on the dirt by keeping your core strong and durable with my included Unbreakable Core Stability program.
• Become proficient in the zone 4 and 5 work necessary to handle changes of pace in the field
• Become confident riding on dirt roads by performing skills and workouts on unpaved terrain
• Test your mettle with a dress rehearsal: a 4 hour “mock race” before tapering into your racing peak

*Note that my Unbreakable Core Stability module uses a kettlebell and mobility bands as recommended on my Strength, Mobility and Training Essentials page.

If you're a seasoned rider, you've followed training plans before, or you're looking to really shake up your fitness, this Advanced Full Season Training Solution is going to be the plan that does that.  Designed for the racer, competitive group rider or seasoned cyclist with training experience behind them, this bundle combines my most thorough and detailed training downloads into one fitness boosting package.  You'll tackle advanced cycling fundamentals over 27 weeks and turn yourself into an animal on the road (or trail!)

What you'll get:

• Build advanced fundamentals and hone your neuromuscular skills with my 12-week advanced base module
• Skyrocket your fitness with cutting edge High-Intensity Training protocols in my 12 week advanced  build module
• Taper into our major goals and attack them with high form with my highly effective 3 week Advanced peak module
• Add any of my specialty modules to attack specific weaknesses in your fitness
• Specialty modules include climbing, criterium, cyclocross and Raw Strength modules
• Add any of my High-Intensity Trainer Workouts for short, trainer specific, skill-focused workouts and enjoy a 15% discount on each
• Add this and any specialty modules or HIT workouts to your cart, enter the coupon code “season” and take 15% off those specialty modules or HIT workouts.
• If you're a more beginner cyclist, one who's not familiar with the rigors of structured training, or is interested in basic riding fitness (no competitive goals), check out my Full Season Training Solution for an easier (but still very effective) plan.
• Note that this discount only applies to any additional items you purchase, not the Advanced Full Season Training Solution itself.

 

If you're an advanced level rider (you've been riding for years, been through training plans before or are looking for that last 1% edge) this build plan is the one for you.  This advanced version takes full advantage of all my high intensity training principles to create a plan that will increase your fitness in a big way.  Designed to elicit physiological gains that will carry you to success, you'll receive the following:

 

• Designed for ADVANCED LEVEL CYCLISTS!
• 12 total weeks of training (9 interval weeks and 3 rest weeks)
• 5.25-8.5 hours/week of interval training (about 11-13 hours/week of riding)
• Progressively increasing training stress
• Raise threshold power
• Unlock Zone 5, Zone 6 and Zone 7 power potential by raising VO2 max
• Designed to work in conjunction with my Advanced Base Module and my peak module for a complete season long training solution

If you've ever found yourself on the last lap of a race or in the final stretch of a fast group ride and you just didn't have the power to out-kick your rivals, this HIT workout is for you.  Each part of this 45 minute workout is designed to help you finish faster, from the last lap to the last meters of a sprint.  Designed to train high intensity physiology and recoverability, you'll be:

• Learning to attack hard over and over again.
• Training your body to maintain a hard steady effort.
• Finally, you'll put the two together in a last lap hero breakaway that will train your ability to finish fast.
• 45 minutes
• Trains: VO2 max, fatigue resistance, accelerated recovery, repeated efforts

America's Queen of the Classics returns for it's 10th year!  Featuring a new start/finish at the Washington County Fairgrounds and a new course clocking in at 68 miles in length, featuring 8 dirt road sections totaling 15 mile of unpaved punishment and throwing 4029 vertical feet of climbing with a maximum gradient of 17% at you, the 2015 edition of Battenkill is sure to be a monster.

Be prepared to lead the pack with this 20 week training plan.  Used to increase threshold power a massive 21% (on average) and power racers to several top 10 finishes and podiums in last year's race, this year I've revised the plan to further suit the changes in this year's race course, especially the dirt road uphill kick to the line!

I've also added a bonus strength training workout to help you get on top of the muscular fitness necessary to succeed in a race of this magnitude (requires a kettlebell, purchased separately, or access to a gym.)