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Hi Lynda,
Next week will be week 10 of my 40+ 100 Miler Best Finisher Plan. I would like to do a training race next Sunday 4/13/14. I don't mind training right into this 4 hour MTB lap race as it is a (B race) but was wondering what I should do on 4/12/14? Currently I am down for a 2 hr. Tech Skills.
Also wanted to know what I should do in between my first “Peak” race Cohutta 100 on 4/26/14 and my next A race the Mohican 100 on 5/31/14?
Thanks for Everything and I am feeling more fit and stronger everyday!
Love the programs you put out.
Sincerest,
Grant
Grant,
On 4/12 do a light 1 hour spin and race on 4/13.
After Cohutta take 3 days off the bike then finish off the week with very light recovery rides.
Then repeat your Masters 40+ MTB 100 Mile Personal Record Training Plan as follows:
5/5 – week #10 (rest week)
5/12 – week # 9 (yes 10 and 9 are flipped intentionally)
5/19 – week #11
5/26 week 12 race peak again for Mohican .
Lynda
Hi Lynda,
So things did not go as planned for Cohutta 100. The fitness and strength is there. The first half of the race I was riding with guys I could never touch last year and actually put a gap on a fast pack. Sitting under top 20 I was sure I could keep this up and at mile 60 the cramping started and never stopped till the end of the race and it was all over the legs. I also got the chills which is a clear sign of heat exhaustion and my face was a bit numb. I didn’t monitor my hydration properly and it bit me back. It was really hard to see guys that I had put so much time in pass me like I was standing still. I tried to hold on to each one of them but the cramps just kept holding me back. Couldn’t push it the way I wanted to. Ended up 29th in the Men’s open but very happy where I am in fitness right now. It will be an exciting season. Next up Mohican 100 on May 31st. I will be ready!Thanks for the report. Sounds like a frustrating and suffery day! 29th is a great result to pull off considering. Nice.
For Mohican 100, I recommend you write down a 4 part race plan with pacing, fueling, strategy and mantras for each 1/4 of the race. Do this before the race. Then during the race focus on riding your plan. Make “race your plan” your Mohican 100 #1 goal.
Most athlete’s have all sensations of perceived exertion disappear at a peak race – as your’s did. 100 miles on an unusually hot day is too long to get away with over-pacing. Good news is you don’t have to do that again at Mohican 100 unless you want to.
Lynda
Hi Lynda,
Wanted to get some advice. First off my next 100 ( Mohican 100) is on May 31 and my training peaks has it on Jun 1. How should I adjust my 40+ 100 Miler plan? Also after that race I wanted to ask what I should do in between that and Wilderness 101 on July 26. I will be on Vacation from the June 15-25 in Aruba and will be able to do strength and core but probably no riding and some jogging though I am not much of a runner ha. I also may add the Patapsco 100 on July 6 in there when I get back. Heard it is a brutal 100 in MD. and will be part of the NUE series for 2015. Close enough to me so it is worth doing. I think it is far enough away from July 26 Mohican 100 to recover properly. Wanted to get your feedback and I am so gunning for a good time and placing at the Mohican 100 next Saturday May 31st! I will be writing up a 4-part plan like you said. One question in these 100’s are you saying it is better to pace yourself and work effciently in zones 2 and 3? Is that why I am doing all these Zone 2 workouts?Drop week 11 day 7 and move everything up one day to pull race day to Saturday.
6/2 take a week off the bike for recovery.
6/9 start back on your Masters 40+ MTB 100 Mile Personal Record Training Plan on week #6 and follow it through week #12 to peak again for W101.
Miss out the training days when you are in Aruba and do not make them up when you return.
Have a great race at Mohican.
Lynda
Hi Lynda,
Wanted to give you an update on my Mohican 100 and current status. In a nutshell was having a great race and feeling good. Nutrition was on too which I was very happy about. Around Mile 20 still in the singletrack I started having some left knee pain. When I got out on the gravel roads I could really feel it and it kept me from pushing harder gears on those open wide road sections and jeep trails. Very frustrating. Around Mile 80 me and a couple other guys were bombing a gravel hill with a hairpin turn and missed an arrow and after about 10 miles going the wrong direction ended back at Water Station 3 which I hit much earlier. I am not one to DNF but without enough nutrition I decided to pull myself out with only 15 miles to go but no idea where I was at the time. Prognosis on the knee is IT band injury. Started Physical therapy and hope to be ready for Wilderness 101 on Jul 26 ( keeping fingers crossed) As far as continuing with the plan I am going to try my best and have no idea how the workouts will feel. The doctor did give me the ok to ride. I will just have to listen to my body. Hopefully after my vacation from June 15-25 I will be able to hit the training hard we will see. Any words of wisdom would be appreciated as I am pretty bumming right now but confident I can get back where I was!THE word of wisdom for ITBS is rest to heal. There is no other way. If you keep it irritated you continue the inflammation cycle.
Also figure out why it flared up in the first place. Worn cleats/pedals/shoes allowing excessive canting are a common culprit.
A weak glute medius muscle on the opposite side from the ITBS is also a prime culprit.
Stability Exercises for Cyclists
Illiotibial Band Treatment for Cyclists
Strengthening the Psoas Muscle
Guide to Illiotibial Band Syndrome (ITBS)No worn cleats, newer pedals which I have been riding for quite awhile now. Didn’t quite understand what you were saying about the shoes though? I switched over to Gaerne shoes a couple months ago but have not had any issues with them. Much more comfortable than my Sidi’s as they were giving me some toe cramps now and again.
Are you saying it best to not continue with the training this week? Maybe just ride easy or not at all? It already feels a bit better as I have no pain walking now which I did for a few or more days after the race and I am doing plenty of exercises twice a day that PT gave me.
Now that I had ITBS I will want to continue to do exercises all the time to prevent this. I will look at all the links you gave me as well.
Thanks!
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