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“Masters” training plan; too many hobbies.

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    • #27321
      AvatarRudi Von Arnim
      Participant

      Lynda, I will start training in a couple of weeks (12/18) with the “Masters Cross Country Base Training Plan.” I have two MTB races on my calendar as of now, 3/23 and 4/20 (both ICUPs in UT, about 15m and 2000ft of elevation). I’m a NICA coach and rode about 2500 (outdoor) MTB miles in the last two years. Just did my first ever FTP test with 20min power of 250 => 237 FTP (indoors). Here are my questions:

      1) Sets in the “Masters” plan max out in Zone 4 (except for sprints and force reps). Why are there no VO2Max sessions?
      2) I very much appreciate your emphasis on recovery. I think I overtrained this past season, and “burned out” a bit in October. Partially, this is because I spend a lot of time hiking/backpacking during summer and fall. I also run, both trail and road. Do you have a general tips on how to deal with the physical demands of several sports (vis-a-vis this training plan)?
      3) Now, during winter (and until those two races), I will be skiing every Sunday, and therefore shift your training plan a day forward. Do you recommend to have a full rest day? I would probably have to cancel one of the long (weekend) Z2 rides to make that possible.
      4) I am also planning to swap a 3 and a 5 mile run for 30min recovery rides between training sessions, i.e. Tue/Thu in the shifted schedule. Any objections?
      5) Lastly, I have two backcountry skiing weekends planned (2/3 and 3/16), which involves a bunch of hiking in Z2/3 and of course (some) downhill skiing. To accommodate this, I am planning to train Week 4,5 and 6 (with the 2nd FTP test in Week 6), and then have two mellow weeks around the first (4 day) backcountry trip. Then, Week 9 & 10 hard, 11 recovery, 12 & 13 hard, short weekend trip and recovery week before the first race. Does that make sense?

      Thank you so much! (So many questions.) Rudi

    • #27323
      AvatarLynda
      Keymaster

      Hi Rudi,

      1) Correct there is no VO2max specific intervals in the Base training plan. VO2 max is stimulated in the Base phase from the bottom up during aerobic and tempo work. You will find specific VO2max intervals in the Build, Peak and Race plan designed to follow on after the Base training plan. LW Coaching MTB training plans are periodized to develop an athlete over the season and peak at race time.

      2) To stay in energy balance, when you add a session from another sport, remove a session of equal demand from that week of the training plan.

      3) I recommend replacing one of the weekend rides with a ski, rather than moving the plan forward.

      4) If you are adapted to running and can run at a recovery pace in HR zone 1 that works. If running adds fatigue you cannot count it as a recovery activity. Running as a warm-up prior to strength training is a better place in your schedule to add running. Keep recovery sessions truly at recovery pace or miss them out in favor of passive rest.

      5) No I couldn’t make sense of that. Please re-write it connecting training plan week and calendar date. What week of the plan and calendar date are your backcountry trips? The plan is 12 weeks so I don’t follow a week 13 in your description. Please clarify what week 13 is.

      Coach Lynda

    • #27324
      AvatarRudi Von Arnim
      Participant

      Lynda, thank you so much for these responses! I will send you an email with a calendar overview regarding 5).

    • #27325
      AvatarLynda
      Keymaster

      Hi Rudi,

      Questions too complex or personal to ask or answer in a forum format fall under Consulting. I will reply to your email with details.

      Coach Lynda

    • #27499
      AvatarRudi Von Arnim
      Participant

      Lynda, just wanted to follow up here.

      I’m feeling pretty good following the basic idea of the “master’s base” training plan right now. Key has been to stay in Zone 4 for interval work, and plan every third week a much easier schedule. I am also careful not to have net add-ons from other sports, but instead substitute.

      Z4 intervals I ride at my “sweet spot” (92% of FTP) and I’ve worked my way up to 3x20min. Today I did my second indoor FTP and my 20min max power rose from 250 (in mid-December) to 259 today.

      Thanks!!

    • #27507
      AvatarLynda
      Keymaster

      Hi Rudi,

      So great to hear your hard work is paying off.

      Thanks for posting.

      Coach Lynda

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