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Integrating group ride into Masters XC plan

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    • #12908
      AvatarKgil
      Participant

      I’m on Week #7 of the Masters XC Build Peak & Race plan, which I’ve followed faithfully with strength on Mon. & Wed. and shorter focused rides on Tues. & Thurs.. Now that Spring is officially here, the group rides have started from the LBS. I find these rides ideal for training as my they gets me into plenty of time in Z4 & Z5 power. They’re usually about 45-50 miles in about 2 – 2-1/2hrs.

      However, one of these rides is on a Wednesday, which is normally reserved for a strength day. Should I flip-flop Wed/Thurs on the plan? Is it too much to do Z5 intervals on Tuesday, followed by these intense group rides on Wed. and then strength Thurs.?

      Thank you.

    • #12909
      AvatarLynda
      Keymaster

      Group rides are great training when used strategically. Your group ride (45-50 miles in about 2 – 2-1/2hrs with plenty of time in Z4 & Z5 power) is a lot more output than is scheduled for the Thursday rides so flip-flopping Wed/Thur and doing your group ride in place of the scheduled session is not an equivalent trade out and will lead to over-training.

      The best modification for you is to drop the race pace weekend ride during weeks 7, 8, 10 and 11, and move everything up a day to pull your strength on to Thurs and leave your Wed open for the group ride.

      Weeks 9 and 12 are rest or peak race weeks. Miss out the group ride these weeks.

      Lynda

    • #12910
      AvatarKgil
      Participant

      so, just so I’m understanding you correctly; Tues-strength, Wed-group ride, Thurs-strength, Fri-L5?

      Sorry, your plan has really worked well for me thus far and I don’t want to muck it up.

    • #12911
      AvatarLynda
      Keymaster

      Each week is slightly different. Here is week #7:

      Tue – strength
      Wed -group ride
      Thur – Strength
      Fri – do the sessions formerly scheduled on day 4
      Sat – do the sessions formerly scheduled on day 5
      Sun – stick to the plan

      The session formerly scheduled for week 7 day 6 gets dropped in favor of the group ride. The group ride is the equivalent trade for week 7 day 6 ride.

      Lynda

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