altering workout when feeling tired after a race

[dirtbunny]

Lynda,

I am finishing up week 1 of the 50 miler PR . I started on 2/27 following weeks 1, 3, 4, 6 and 7. On 4/2 restarted the plan and follow weeks 1-7 in order to get ready for a training race end of May. 

Today is Day 7 week 1- “4 hours Off-road today. Choose a very hilly course with at least 60% of the ride on non-tech terrain such as dirt roads. Focus today is fitness not tech skills. Ride climbs mostly at power L3 or in heart rate zone 3. Keep the power output steady and continuous. “

I did a 2 hour road race yesterday (which is day 6, a 2o min time trial test) with a hour of wu and cool down.  I rode very hard and was tired after the race.

Today I couldn't find the motivation to do 4 hr mtb ride, my legs felt pretty tight and sluggish. Instead I went out for a 2 1/2 hr. recovery road ride in a zone 2 sometimes 3 up hills pace. 

my questions finally…

1.  When you race hard on a Saturday, for instance, is it better to stick with the planned workout  the following day if you feel tired or do something like a recovery ride?

2.  Last week which was week 1, I took Thursday off and on Friday I rode 45 min with 5min. tempo and a couple of 1min LT intervals to prep for Saturday. Since Sunday was a recovery ride day should I still stick with the plan for Monday Day 1 week 2, taking tomorrow off?

3.   I had walking pneumonia in late February which set back my training I was not able ride for the full time on the weekend rides in early March.  I have the option to change from doing the  64 mile race to  the 32 miles race in late May. Any suggestions?

[Lynda]

1. Stick to the ride time but drop the intensity.

2.Yes, stick to the plan.

3. Choose the distance you are most excited for. You have plenty of time to prep for the 64 miler.

Thanks for asking specific questions and organizing them clearly. That makes it so much easier for me to answer.

Lynda

[Author]

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