- October 3, 2019 at 5:08 am #20063
I now planning next year and would appreciate your advice. To help with where I am fitness wise here is what I’ve been up to.
During this year I have done 2 x 3 day bike packing rides during April and May, steady pace, plenty of hills, 1 in the Yorkshire Dales and 1 in the Cleveland Hills.
During August I did The Dales Divide route, (a new event for April this year). A double off road coast to coast, from Scarborough to Morcambe Bay and back again, 346 miles this took me 4 days.
I missed a planned 24 hour event in June and have signed up for the Relentless 24 at Fort William on 21st October. I plan at least one week off after this race.
Next year I hope to enter either the Italy Divide, 1st of May, 750 miles, starting in Naples and finishing in the Alps, or the Highland 550,23rd of May, which I’m sure you’re familiar with.
I have your MTB Base plan, The 100 mile PB and the 3 – 5 day bike packing programs.
I followed the 3 – 5 day BP program adjusted to your advice, which catered for my 68 years recovery. I missed 1 HIIT session and 1 long ride as advised, but felt I was missing out.
Now my recovery is getting slower I have a big problem maintaining fitness after a targeted ride such as the Dales Divide. Either my fitness drops off or I end up tired and unable to complete a long ride.
1. Would it be possible to run the full 3 – 5 day BP program again but with a 9 or 10 day week, thereby giving me more rest days for recovery. If this is not feasible what would you advise please.
2. Can you please advice me on how to maintain my fitness level between events.
- October 3, 2019 at 2:47 pm #20067LyndaKeymaster
1. Following the full 3-5 day BP program with a 10 day week is a superb idea.
2. After an ultra event, especially at 68 yrs young, your priority is recovering. Fitness will be lost in this process. It is key to accept a fitness loss. Staying healthy and preparing to rebuild fitness is number 1 priority. That said, doing short more frequent rides is better to maintain fitness than longer less frequent rides. Keep ride intensity low, overall weekly volume low and frequency high (4-6 rides per week).
- October 4, 2019 at 5:51 am #20070
Thank you for the swift reply and the after event recovery advice. I’ll let you know how I get on with the 10 day week.
- September 2, 2020 at 4:09 pm #21095
As suggested I followed the Bikepacking 3-5days Program following a 10 day week and it seemed to work very well. However, like everyone else, Covid-19 got in the way, this was coupled with my wife having seroious health issues, the net result of both was no events to ride (all cancelled) and me confined to my Turbo Trainer (Taxc Neo 2). I did a lot of hill work and sweet spot training on it, but not a great deal of HIIT and distance. My goal was to maintain what fitness I had. My CTL has remained constant’ish, since February this year, but I’m lacking time in the saddle.
I’m now planning next year, basically I’ve put the cancelled events of this year in place for next year. Thats either Highland 550 or Italy Divide, both of which are in May.
1. Do you think the 100 mile PB MTB Masters followed by the 3-5day bikepacking programs, both following a 10 day week would work. My doubts here are that on both events I would likely be in the saddle for more than 5 days and I feel the 5-10 day BP program may be a tad too aggresive. My goal is to finish and not race.
2. My ATL constant is set at 12, to cater for my 69 year old recovery, this does seem to work for me. So should this constant correspond with the 10 of my training week or vice versa, or is it ok for the two numbers to be different.
- September 3, 2020 at 8:26 am #21096LyndaKeymaster
Sorry to hear about your wife. I hope she is better now.
1. The 5-10 day bikepacking plan is not more aggressive than the 3-5 day plan, it is more specific. I recommend following the Masters 40+ Mountain Bike Base Mountain Bike Training Plan and then the 5 – 10 day Bikepacking Race Mountain Bike Training Plan with your 10 day training week.
2. It is correct to set these 2 numbers independently. They do not have to match. An ATL constant of 12 sounds just right.
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