Post race recover time

[DBentley]

Hi Lynda. I’m at week 9 of the master’s base plan.

1)If I am still base training and I do a B race on a Sunday what do the few days after look like as far as recovering if it happens to fall on a prescribed hard week? My training week starts on Mondays so the Tuesday workout would be something like L5 sprints.

2) Once I start the Build and race plan same question but after A and B races.

Thanks!

[Lynda]

Hi DBentley,

It depends:

1. What duration race? 24-hour solo? 30-min short track?
2. How hard do you plan to pedal in the race?

Coach Lynda

[DBentley]

1) Between 1:30 2:30 race time

2) I think even at a B race I would be going almost as hard as an A race as I would be seeing what my early in race limits are without worrying about finish time.

[Lynda]

1) I recommend taking Monday off, recovery spin on Tues, stick to the plan Wed, 1.5 hours in zones 2-3 on Thur, then Friday return to the plan as-is.

2) During the Build, peak and race plan on weeks 4, 5, 7, 8 and 10 a weekend race option is already designed into the plan. On those weeks, no changes are needed. On other weeks follow a similar pattern to described above.

Coach Lynda

[DBentley]

Thanks Lynda. These are very helpful answers. I have a follow up question to your above answer #2.

When I have an A race during the build and race plan on a week that happens to be at the end of a hard training week in the plan would I insert the easier pre race week schedule you have in this plan or possibly do lower amount of the prescribed intervals during that pre race week?

[Lynda]

Yes.

Coach Lynda

[DBentley]

Sorry. Yes to using the easier pre race week in the schedule or yes to shortening the harder weeks intervals?

[Lynda]

For “A” races follow week 12 in your Build, Peak and Race plan and for the week prior to “A” races follow week 11 in your plan.

Coach Lynda

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