How to Tweak Week 8, 50miler PR Training Plan

[Coep]

Hello Linda!

Next week I will be on week 8 of the 50mile PR plan.

I am travelling pretty early in the morning on Day 2 and will TRY to get in the intervals in the morning before I head for a 2 hour drive to the airport to travel much of the day–though morning workouts typically aren’t as effective or enjoyable for me.

I have to be out of state all day on Wednesday, Day 3.

I will be back mid-morning on Thursday, Day 4 of the week — and will drive back home, and hopefully not be too tired to do the 20 minute day 4 intervals.

Do you have any thoughts or suggestions on tweaking the plan next week so I can still get maximum benefit? I’m not sure how tired I’ll be from all the travelling, that’s the wildcard there.

Looking forward to hearing from you!!

[Lynda]

Your plan sounds good. Do the Tues intervals before you leave and drop everything on Wed. On Thursday play it by ear and take another day off if you are tired or do a short easy spin. If you are not sure how you feel, warm up for the intervals and then assess.

Good luck.

Lynda

[Coep]

Brilliant, thanks!!

[Coep]

This suggestion worked out super well last week; thanks so much for your advice.

As I look ahead to Week 9, I realize I do have a question about Day 7, week 9 in this plan.

I’ll be riding the exact race course as I live near it.

The initial warmup — got it. But then the next 30 minutes at HR2… then the following 1 hour at HR3… well, in this course, you have two ~30min climbs within the first 2 hours, with one being one of those ones where it’s hard to stay out of 4/5/6 just to get up it.

In other words, I don’t know if it’d be possible to ride this course and stay in those zones for those 90 minutes.

Any suggestions?

[Lynda]

For this week 9 day 7 workout, the most important part is getting dialed in on your race course with the most specific training you can do for your race. That is great you can do it on the actual race course – a real bonus.

Do ride on your race course even though it does not fit the workout exactly. Ride your initial climbs focusing on being efficient and keeping your HR down where you can, but ride them rather that getting off and walking. Going over zone is ok if that is what it takes to keep riding on course. Riding the course is a higher priority that sticking to every minute of HR guidelines on this day. When the route allows, get back on target.

Lynda

[Coep]

Thanks!!

[Coep]

Hi again!

Final question of my plan (which I’ve loved btw, already excited about the next one I’ll be trying…).

If the race is actually on a Friday, not a Sunday, how do you tweak week 12?

[Lynda]

For a Friday race, miss out Monday and Tuesday and move everything else up by 2 days to move race day to Friday.

Have a great race. Post here and let me know how it goes! Post a pic on our Athletes in Action board too if you get one.

Lynda

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