Hi Shaun,
I love to hear you got good use from the training plans for 3 years. Getting faster at 57 yrs is tough to do. Holding steady on these challenging courses is fantastic. Good work!
1. Yes, switch to the Masters 100 miler plan for Unbound 100.
2. Follow all your Ortho doc instructions and switch out any exercise that bother your knees. Knee health and longevity is #1 priority. In the Base plan it is ok to put more energy into the strength training and hit the bike sessions with some leg fatigue. If your legs are “shot” and the bike days are not achievable, back off the weights lifted. During the 100 miler plan reduce the weights lifted more and put the priority on having good legs for the bike sessions.
Also look at your daily protein intake and post-workout recovery nutrition to make sure you are optimizing muscle recovery and protein synthesis. Aim for about 2.2 g/kg (or 1 g/lb) of protein per day.
Coach Lynda