- August 2, 2018 at 3:26 am #18620
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!
- August 2, 2018 at 7:58 am #18623
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.
- August 28, 2018 at 9:29 pm #18693
Thanks for your advice. I have bought the Masters 40+ base plan.
- October 4, 2018 at 9:00 pm #18787
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!
- October 5, 2018 at 8:39 am #18788
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?
- October 6, 2018 at 3:58 am #18790
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.
- November 27, 2018 at 8:26 pm #18895
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!
- November 28, 2018 at 9:13 am #18897
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.
- November 28, 2018 at 7:03 pm #18900
Thanks for the advice! JI’ll be flying from Singapore, about a 19hr flight, with transit. Vancouver is 16hrs behind Singapore. Thanks!
- November 29, 2018 at 9:18 am #18901
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.
- December 3, 2018 at 12:45 am #18919
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.
- December 3, 2018 at 9:09 am #18920
2) Repeat the FTP test but stick to the usual 20 min style
For direct comparison you must use the same test.
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