100K PR

[robcip]

Hi, Lynda.

I'm starting my 100K PR plan next week (actually a week early to capitalize on a couple of races that would've otherwise fallen on rest weeks).

1) Regarding the day 7 workouts in weeks 1-3. Aside from riding climbs in L3, is there a target effort level for the workout overall?

2) There's a long (at least 3 hours) XC race I can do on the 7th day of week 5. How can I best work that into that weekend?

[Lynda]

1) Target intensity in these rides is limited to the uphills. There is no target for the downhills or the overall ride. Downhills should be used for recovery, fueling and taking care of anything you need to ride non-stop and to stay in zone 3 on the uphills.

2) Flip flop Day 6 and day 7. Cut the day 6 ride down to 1.5 hours if the race is important and 2.5 hours if the race is just for fun and training.

Lynda

[robcip]

Hi, Lynda.

a) Because I started the plan a week early to get some races to fall into place, I'm going to end up with 3 weeks between the end of my week 10 and goal race day. What should I do for the 2 weeks before race week begins?

b) I can do a fast XC race 7 days before goal race day, but it'll prob take me up to 2 1/2 hrs. Might that be too long a race that close to goal race?

c) Also, my goal race is on a Sat. How to adjust week 12?

[Lynda]

a) Repeat week #4 before week #10.

b) A good option is to do the race and ride race pace for 60 min then slow it down for the rest of the race. XC race pace for 2.5 hours is too much.

c) Drop week #11 day 7 from your plan and move everything up by 1 day to pull your race day to Saturday.

Thank-you for labeling each question. That organization makes it easy for me answer – appreciated.

Lynda

[robcip]

Thanks for the advice, Lynda. One more question, and I think I'll be good for the duration.

Since I'll have weeks 4 and 10 back-to-back, and since I've forgotten what it feels like to race after a relatively light week, what are your thoughts on my doing a XC race (1:30-1:45) on Day 6 of my repeated Week 4?

I am passing on the aforementioned race in Week 11.

[Lynda]

If you arrive at the end of week #4 fully recovered and race fresh then race. If not, stick to the plan to nail your recovery. 

Lynda

[robcip]

Lynda, I did the XC race on Day 6 of my repeat week 4 (for the 7th consec. yr. – same course), and beat my previous best by over 4 min (1:40), and 3 of those minutes were shaved off the 2nd half of the course. Just like in practice.

[Lynda]

Nice! 

[robcip]

Hi, Lynda.

This was the first time that I followed one of your plans to the letter. It's an intimidating number of hours, but I still managed (with only a couple of exceptions) to complete the weeks with great Day 6 and 7 rides throughout the plan, had a scattering of PR workouts, and a significant XC race PR for the one race that I did at the end of a rest week (10).

In spite of the reduced load during the next-to-last week, I was not hitting my previous numbers in my workouts, but I erred on the side of moderation, and managed to recover in time for my 100km race. I was apprehensive the last couple of weeks, but I'm very pleased with the result, as well as, the level of fitness that I'm still enjoying on the occasional group ride.

Thanks for all your help. I've posted my Chupacabras 100km race report in the Race Forum.

[Lynda]

Great work! Thanks for the race report. That was a great read. You pushed hard. Love to hear that.

Lynda

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