Pump track days

[Andrew Balaschak]

Good afternoon,
I’ve been taking some time off riding for fun and have been enjoying going to the pump track for skills and mostly fun.
I’m planning on following the 40+ master base and marathon XC plans.
I can only have a pump track/ fun day on the weekends.
Was wondering what you would suggest with incorporating them into a plan without falling to far off the scheduled workouts?

[Lynda]

Hi Andrew,

Having fun during training is a huge priority so I recommend keeping the pump track in your weekend. Some ways you can fit it in would be:

– On recovery weeks 3, 6, 9, (and 12 for the base plan only) a fun pump track day fits the plan on the weekend. No changes needed.

– On build weeks 1, 2, 4, 5, 7, 8, 10, 11 do your weekend training hours first, then have a shorter or lower key session at the pump track later the same day. Ideally put a meal and a couple of hours between sessions.

or

– Incorporate a pump track session as the skills segment on your weekend skills and endurance ride day. For example, on week 4: warm-up for 30 mins, pump track for 60 mins then steady zone 2 pedaling for 60 mins.

Coach Lynda

[Andrew Balaschak]

Thank you for the detailed response!
I appreciate that, definitely need to have fun mixed in with training! Being to structured in the past led me to a mental burnout not with bikes but “training”.

[Author]

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