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Lynda,
I just purchased the 40+ Build, Peak, Race training plan, after finishing the 40+ Build plan. My first race is April 28, 2018. How should I use the Race training plan? I am guessing I should work backwards in the training plan from race day and see where I should begin to ensure I’m peaking on race day? What I mean is I wouldn’t be starting on week 1, but rather week 2 (starting this Saturday 2/10/2018) so I’m peaking for the 12th week which would be race week. Am I doing this right?
Secondly, my yearly races are below. How do I train and race throughout the year? Obviously I can’t peak for everything, but I don’t want to be smashed before any race either. How do I maintain and increase fitness throughout the year with races about every month and sometimes 2 weeks apart? Are there weeks in the Race training plan that I should keep repeating throughout the year? I guess race week can always be the same, but what about the other weeks?
April 28th Yankee Springs – Time Trial
May 6th Fort Custer Stampede XC
May 20th Island Lake Challenge XC
June 3rd Hanson Hills XC
June 30th Sweat Shaker XC
July 29th Big M XC
Aug 19th Glacial Hills XC
Aug 26th Maybury – Time Trial
Sept 9th Addison Oaks XC
Sept 30th Pontiac Lake XCThank you much, Matthew
Matthew,
Thanks for the clarification.
You have a long season ahead of you with lots of racing. I recommend starting your Masters 40+ Cross Country Mountain Bike Build Peak and Race Mountain Bike Training Plan asap at week 1 and working through it all the way to week 12. This will put your first race in week 11 of the training plan – that is ok! Most weeks on the training plan have options to race or train.
When you have a race that falls on a rest week, add in more recovery after the race to stay in energy balance. In some weeks it will be appropriate to reduce the training volume and intensity leading into a race that has high importance for you.
When you reach week 12, take a week off training for extra recovery, then restart the plan at week 1 and follow all 12 weeks again to take you through to the end of July. On July 30th, restart the plan at week 4 and follow it through to week 12 to peak for your last race of the season, Sept 30th Pontiac Lake XC in week #12 of the training plan.
Looks like a fun season!
Lynda
Lynda,
So I’m into week 5 of the 40+ Build, Peak, Race Training plan and I’m having some issues. It’s seems like my legs are always sore which is resulting in me at times failing to complete my interval days on the bike. It seems like I just don’t have enough left in my legs. I wonder if I’m hitting the weights too hard which is exhausting my legs.
I come from a CrossFit background, so I’m used to moving heavy weights. But am I going too heavy even though I’m following the program exactly as prescribed? Is it more important to lift heavy or go lighter and be “fresher” for my intervals? I’m getting frustrated failing intervals.
I rest well, eat healthy, drink Heed during rides and take Recoverite after hard days. I think I have my nutrition side covered and I make sure to stretch and foam roll regularly. Not sure what I should change and I need to figure it out before my race in 7 weeks.
Thanks, Matthew
Matthew,
Definitely back off the weights and give the bike work and the intervals the priority at this time in your season. Top priority is riding. Strength training is a secondary priority.
Good to hear you are confident in your nutrition. Lack of recovery from poor nutrition or inadequate sleep can cause perma-fatigue states which halt performance development.
Lynda
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