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Cat 1 XCO Base Plan Added Running

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    • #19780
      AvatarMichael Sutton
      Participant

      Hi Lynda

      I am currently in week 5 of your Category 1 Cross Country Base Plan. I’m planning on doing the base plan twice before the season kicks off here in South Africa in February 2020.

      I would like to start incorporating some trail running into the plan as well, maybe one or two runs a week.

      What are your thoughts on this?

      If you think it could help, which days would you recommend doing the runs and how long/what distances could you recommend?

      Kind Regards
      Michael Sutton

    • #19782
      AvatarLynda
      Keymaster

      Hi Michael,

      When you add running into the plan, drop an equivalent bike workout. If you are not adapted to running, the best place to start is with the lower intensity and shorter rides. I recommend keeping your running volume to a max of twice per week and 30 mins per run if cycling is your performance focus.

      Lynda

    • #19827
      AvatarMichael Sutton
      Participant

      Hi Lynda

      Thanks so much for this reply.

      Another question.

      Today, Monday (15/07/19) is the first day of week 8. I am supposed to be doing the ftp test on Saturday but have a race on Saturday. I really want to be able to do the ftp test as well.

      Is there any way i could do the ftp test on Thursday or any other day prior to Saturday?

      I look forward to your reply.

      Kind Regards
      Michael Sutton

    • #19831
      AvatarLynda
      Keymaster

      Hi Michael,

      Do your race on Saturday then do the FTP test week 9 day 3 instead of the tempo ride.

      Coach Lynda

    • #19875
      AvatarMichael Sutton
      Participant

      Hi Lynda,

      My race went really well on Saturday, it was a 100 mile race here in South Africa and i managed a 2nd place.

      I did my ftp test yesterday, however the Wattbike i did it on was not calibrated (i don’t have a power meter on my bike so i do the tests in the gym so i can see my improvements.)

      Should i keep my previous ftp setting for the odd training session that i do indoors or use the one from yesterday?

      Kind Regards
      Michael Sutton

    • #19876
      AvatarLynda
      Keymaster

      How do the results compare?

      • #19878
        AvatarMichael Sutton
        Participant

        Hi Lynda

        Allot lower, almost 30 Watts lower, Although it felt as if i was pushing allot harder than the previous test…

        Kind Regards
        Michael Sutton

    • #19879
      AvatarLynda
      Keymaster

      Hi Michael,

      30 watts is a large difference. As the Wattbike was not calibrated, that data is suspect and should not be trusted for setting your training zones. Has it ever been calibrated? Your prior tests may also have unreliable data.

      Congrats on your 100 mile race. A 2nd place is good data that your training is working!

      Lynda

    • #19884
      AvatarMichael Sutton
      Participant

      Hi Lynda

      Those where my thoughts as well. The first tests i did where on calibrated wattbikes.

      Thank you!I’m really enjoying this cat 1 XCO Base plan, i can feel i am allot stronger.

      I’m most likely going to do the base plan twice and then move onto the build and race prep plan.

      My goal is to get a top 15 finish at the South African XCO Cup.

      Kind Regards
      Michael

    • #19922
      AvatarMichael Sutton
      Participant

      Hi Lynda

      I hope that you are doing well?

      I am currently at the end of the 12 week base plan. I am going to be doing the plan again before I start the Cat 1 Build, Peak & Race plan.

      As I said above, my main goal is the SA XCO Cup.

      I have however been sponsored to ride in a 3 day stage race called the Cape Duo (4 – 6 October):

      Friday 4 October: 1st Stage (Road) = 107km, 1200m ascent.
      Saturday 5th October: 2nd Stage (MTB) = 46km, 1260m ascent.
      Sunday 6th October: *3rd Stage (Road, Individual Time trial) = 27km, 270m ascent.
      Sunday 6th October: *4th Stage (MTB) = 25km, 600m ascent.

      *note the 3rd & 4th stage are on the same day, with the road stage taking place 1st. There is a neutral transfer to the 4th stage.

      As my training is planned out the race starts on the Friday of week 7 of the base plan.

      How would you recommend I taper for the race?

      I look forward to your reply.

      Kind Regards
      Michael Sutton

    • #19930
      AvatarLynda
      Keymaster

      Hi Michael,

      Cape Duo sounds like a super event for training.

      I recommend restarting your Base plan this week (Aug 19th) at week 6 and following weeks 6-10. On Sept 23rd repeat week 8 (rest and test week) instead of week 11 and on Sept 30th follow week 12.

      Take a week off the bike for recovery after the stage race.

      Coach Lynda

    • #19932
      AvatarMichael Sutton
      Participant

      Thank you so much for this!

      I’m going to throw one last curve ball your way…

      Today i received an email from Stellenbosch Univeristy (my university) that they would like me to ride for them at the Wine 2 Whales, another 3 day stage race…

      This race is taking place from the 28th – the 30th of October….

      I know its allot of riding in one month, but any suggestions?

      Once again, thank you for all your help.

      I look forward to your reply.

      Kind Regards
      Michael Sutton

    • #19938
      AvatarLynda
      Keymaster

      Michael,

      I have heard that is one of the best races ever!

      Oct 7th – week off for recovery
      Oct 14th – week 10 Base plan
      Oct 21 – week 8 (miss out the test in favor of a 1 hour recovery spin or easy course pre-ride)
      Oct 28 – Race!

      Coach Lynda

    • #19939
      AvatarMichael Sutton
      Participant

      Hi Lynda

      Thank you!

      I’m looking so forward to these events!

      I’ll let you know the results!

      Have a great week further.

      Kind Regards
      Michael Sutton

    • #20088
      AvatarMichael Sutton
      Participant

      Hi Lynda

      I hope you have been well and had a wonderful break last month?

      Wines2Whales is only 11 days away and i’m super excited.

      This weekend (19th October) there is a race with an almost identical profile to the stages of W2W, 60km and 1800m of ascent. The prescribed training is 3 x 20min intervals on Saturday and a 4hr race pace ride on Sunday.

      I’m wanting to swap these two days around, Race on the Saturday then do the Intervals on the Sunday. What would your recommendation be with regards to this? Should i do the intervals on the Sunday as prescribed?

      Then I also want to use this event to practice my warm up on the rollers and make sure that the warm up works for me. Could you recommend a warm up that I could do on the rollers what would suit W2W? or do you think i could use one of the warm-ups that has been put into the training peaks workouts?

      I look forward to your reply.

      Kind Regards
      Michael Sutton

    • #20091
      AvatarLynda
      Keymaster

      Michael,

      I recommend racing on Sat and taking the day off to recover on Sunday.

      Use the same warm-up as week 10 day 6 ride.

      Coach Lynda

    • #20141
      AvatarMichael Sutton
      Participant

      Hi Lynda

      I just purchased your Category 1 Cross Country Build, Peak and Race Training Plan.

      I am going to be starting the plan on Monday so that I am ready for the 1st South African XCO Cup.

      My Mountain bike is getting some TLC after Wines2Whales and i wont be able to get onto it for the 1st week or two of the plan, depending on how long Sram take to service my breaks…

      I do have my Road bike, could I do the day #4 (off road race starts) as well as the day #7 (off road ride & hilly course fast or low priority xc race). I know its not ideal, but not much i can really do… do you perhaps have any other suggestions?

      Look forward to your reply

      Kind Regards
      Michael Sutton

    • #20142
      AvatarLynda
      Keymaster

      Hi Michael,

      Training on the road for a couple of weeks works great. No problem.

      Coach Lynda

    • #20362
      AvatarMichael Sutton
      Participant

      Hi Lynda

      I hope you had a great festive season and new year?

      My year plans have changed a little since i last messaged you. I was going to be jumping straight into the XCO Season… however i have been sponsored to ride Tankwa Trek, which i am really excited about! Its also a UCI Cat 1 event, so i could gather some nice UCI Points I purchased your 3 – 4 day stage race plan and today i will be doing my week 7 testing. I recently got a power meter, which has helped with training allot! although there where definetly time where i despised it… hahaha.

      Anyway, reason for the message. When it comes to climbing to power (i previously just went of feel and would normally be broken by the time i reach the top of long climbs, or would slow down drastically towards the top), i want to be able to pace myself. Could you recommend a % of FTP to start out at which would see me climbing at a good pace but not breaking myself. This would obviously just be a starting point which i could then taylor to suit my individual needs and how i feel on the day.

      I look forward to your reply.

      Kind Regards
      Michael Sutton

    • #20368
      AvatarLynda
      Keymaster

      Hi Michael,

      Power L3 is a solid target for long duration hills of 20+ minutes.
      Power L4 is a solid target for hills of <20 minutes.

      This also depends on the duration of your event. If you are racing for 4+ hours er on the lower power zone in order to extend your endurance.

      Coach Lynda

    • #20504
      AvatarMichael Sutton
      Participant

      Hi Lynda

      Next Thursday (6th of Feb) I start with Tankwa Trek, the stage profiles are as follows:

      Stage 1: 24.5km, 400m of Climbing
      Stage 2: 84km, 1900m of Climbing
      Stage 3: 89km, 2200m of Climbing
      Stage 4: 88km, 1250m of Climbing

      Temperatures will probably be anywhere between 27 – 45 Decrees Celsius per stage.

      What would you recommend I do as warm ups for each stage? Should I do the 30min warm up that I do before the FTP Tests or something shorter?

      I look forward to your reply.

      Kind Regards
      Michael

    • #20508
      AvatarLynda
      Keymaster

      Hi Michael,

      On stage 1 do the 30 min warm up that you do before the FTP Tests. On every stage after that do a shorter and lower intensity warm up. Look at the course start for each day and assess how ready you will need to be to go fast in the first 5-10 min of the race. Some stages you may get away with a 10 min zone 1-2 spin to loosen up the legs before the start, then ease into the first stage. For the longer stages, a long warm up will burn off muscle glycogen that will be better used in the race. For stages 2-4 do the minimum warm up that gets you ready for the day and your start strategy.

      Coach Lynda

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