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Attempting BCBR 2019

This topic contains 16 replies, has 2 voices, and was last updated by  Lynda 3 weeks ago.

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  • #18620

    lockstockbarrel
    Participant

    Hi Lynda
    I’m also attempting BCBR 2019. It’s my first multi-staged endurance event. I’m 39. I’m looking at a plan for base and looking at the cat 1 cross country mtb base plan and the masters cross country base plan. would you be able to offer some points I could take into consideration in deciding on which plan to go with? I currently ride only over the weekends for about 6-7 hours and do functional training on the week days, about 1 to 2 hours each day. Thanks!

  • #18623

    Lynda
    Keymaster

    Hi lockstockbarrel,

    The Masters 40+ training plans focus on the needs of athletes aged over 40 yrs which are muscle mass maintenance, intensity, skills and recovery.

    Do you recover quickly from intense or high volume workouts? If yes, start with our Category 1 Cross Country Mountain Bike Base Mountain Bike Training Plan. If you feel your recovery is on the slower side, start with our Masters 40+ Mountain Bike Base Mountain Bike Training Plan.

    There is more strength training in the Masters 40+ training plans than the regular plans, so if that is a large component of your current training you want to maintain, the Masters 40+ plans will fit better for you.

    Coach Lynda

  • #18693

    lockstockbarrel
    Participant

    Hi Lynda
    Thanks for your advice. I have bought the Masters 40+ base plan.

  • #18787

    lockstockbarrel
    Participant

    Hi Lynda
    So I bought the Masters 40+ but decided I should go for the Cat 1 Base instead. I am currently on the Cat 1 Base. I am looking at adding 3 days of strength training to the program. Would you have advice on this? Or perhaps I should do more core or yoga, spinning, swimming, HITT? Thanks!

  • #18788

    Lynda
    Keymaster

    Hi lockstockbarrel,

    Our Category 1 Cross Country Mountain Bike Base Mountain Bike Training Plan has:

    Monday – yoga or core strength
    Tuesday – upper body and core strength
    Friday – upper-body and core strength
    Sunday – weeks 2, 4, 6, 8 have yoga

    This is a solid amount of work already. If you are completing all of these sessions I do not suggest adding more. The Base program starts gradually and ramps up. By week 5 you will not have room in your energy budget for more than the plan contains so to add something extra means taking something out of the plan to maintain balance and progress.

    What do you feel you are missing right now?

    Lynda

  • #18790

    lockstockbarrel
    Participant

    Hi Lynda

    Thanks for coming back. I’m worried for the climbs in bcbr, climbs are not my strength. Hence, thinking that I should add lower body exercises such as barbell squats, deadlifts, leg presses and other similar exercises. I tried it this week actually, adding 3 more days of weights and doing all the sessions of your program. I felt a little tired on today’s sat ride (week 2) towards the end though. Not sure if it’s doing too much during the week, or poor sleep quality.

  • #18895

    lockstockbarrel
    Participant

    Hi Lynda
    BCBR 2019 starts on 5 July (Fri). I am looking at flight dates now. Just wondering if i should fly in on a Sat/Sun or Tue. Sun – more time to get over jet lag vs Tue – more time to get in some more riding. Which brings me to my question – What kind of riding should i be doing running up to the race week?

    I’m now into the cat 1 base plan, looking at buying the build and race plans too. I notice there is one hill climb during some weeks, do u think i should tweak it to put in two back-to-back climbs as well? Or just stick to the plan? Thanks!

  • #18897

    Lynda
    Keymaster

    Hi lockstockbarrel,

    Looking at flight dates already – exciting. How far are you travelling? How many time zones are you crossing?

    For the 12 weeks prior to BCBR I recommend you follow our 7-Day Mountain Bike Stage Race – Personal Record Mountain Bike Training Plan That plan gives you daily training all the way up to race day.

    Stick to the Cat 1 plan as is. It optimizes training and fitness.

    Training back-2-back days is race specific training and should be focused on in the 12 weeks prior to BCBR. Back-2-back training days are a feature in the 7-Day Mountain Bike Stage Race – Personal Record Mountain Bike Training Plan.

    Coach Lynda

  • #18900

    lockstockbarrel
    Participant

    Hi Lynda

    Thanks for the advice! JI’ll be flying from Singapore, about a 19hr flight, with transit. Vancouver is 16hrs behind Singapore. Thanks!

  • #18901

    Lynda
    Keymaster

    I recommend flying in on your early dates on Sat/Sun. That is a big time zone jump and having plenty time to get over jet lag is optimal. You can ride in Canada before the race so more riding time is not an issue. You may even have time to pre-ride sections of the race course and work on some technical features.

    Coach Lynda

  • #18919

    lockstockbarrel
    Participant

    Hi Lynda
    For the FTP test, I did the Trainer Road Ramp Test and was disappointed that my FTP had dropped by about 6%. Would you recommend I 1) continue with my existing FTP and disregard the recent FTP test results or 2) repeat the FTP test but stick to the usual 20min style? Typically, how much improvement in FTP do most riders get to see at the end of the CAT 1 base plan? Thanks again for your advice.

  • #18920

    Lynda
    Keymaster

    2) Repeat the FTP test but stick to the usual 20 min style

    For direct comparison you must use the same test.

    Coach Lynda

  • #19405

    lockstockbarrel
    Participant

    Hi Lynda
    I’m done with the base plan. 12 weeks prior, I will start on the 7-Day Mountain Bike Stage Race – Personal Record as you had advised. I have about 12 weeks from now till then. Should I slot in the Category 1 Cross Country Mountain Bike Build, Peak and Race Mountain Bike Training Plan? Or should I do another base plan? I did not see as much improvement in my FTP but I’m thinking it could be due to the lapses in between due to one 2-week mtb holiday and a family holiday. Really appreciate your advice all this while. Thank you!

  • #19406

    lockstockbarrel
    Participant

    Hi Lynda – I’m not sure if I can commit that amount of time requires in the personal record plan. Can I check if the finisher’s plan include structured workouts? Thanks

  • #19408

    Lynda
    Keymaster

    Hi lockstockbarrel,

    Yes, follow the Category 1 Cross Country Mountain Bike Build, Peak and Race Mountain Bike Training Plan

    Our Finishers plans currently do not have structured workouts available.

    Coach Lynda

  • #19439

    lockstockbarrel
    Participant

    Hi Lynda
    I bought the Cat 1 Build Peak and Race Plan. I was also looking at the 7-Day Mountain Bike Stage Race – Personal Record Mountain Bike Training Plan and noted that the plan had highlighted that 4 hours ride should be part of the routine. Appreciate your advice on how I might adjust the Build Peak Race plan to include longer rides. Perhaps I could refer to the weekends rides on the Base Plan or the PR plan? Thanks again.

  • #19440

    Lynda
    Keymaster

    Hi lockstockbarrel,

    On the Cat 1 Build Peak and Race Plan I recommend making your day 7 ride in weeks 7, and 10, four hour endurance rides to prepare for the 7-Day Mountain Bike Stage Race – Personal Record Mountain Bike Training Plan . No other changes are needed. You’ll be ready.

    Coach Lynda

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