Download Tag: Battenkill

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.

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.)

Juniper Swamp Road.  Joe Bean Road.  Meetinghouse Road.  Stage Road.  They are Battenkill's iconic climbs.  Now, get acquainted with the dirt of Harrington Hill Road.  The folks at Anthem Sports have seen fit to raise the bar (and your heart rate) with Battenkill's toughest route to date.  Conquer the 64.5 miles and 5100 feet of climbing that comprises America's Queen of the Classics with this stellar plan!  Build the fitness and the endurance you need to climb the podium in April!  Workouts will be based on Lactate Threshold Heart Rate or Functional Threshold Power (LTHR or FTP) which you can read more about in this post. 

Last year, plan users saw an average increase of 22% in their functional threshold!  Using TSS and CTL modeling, this plan is designed to keep building your fitness through a variety of creative workouts.

What the 2014 Tour of the Battenkill plan entails:

• 20 weeks of training, broken down into 7 base weeks, 8 build weeks, 3 rest weeks and 2 peak weeks
• Up to 10.5 hours per week of training (in build phase)
• Build muscular endurance, leg speed skills and rise your functional threshold to survive the test of 65 grueling miles
• 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 doing skills and workouts on unpaved terrain
• Test your mettle with a “dress rehearsal” workout before tapering into your peak