Race option on week 4

[Celedr]

Hello Lynda,
I ve finished “xc cat 1 base plan” and I ve started “xc cat 1 build peak and race”. I am in week 2 day1 right now.

1- 9th february will be week4 day 7 which is a 3 hour “practice relaxation skills”, but I would like to race that day. What do you suggest?

2- If I race, when I should do the power and hr performance test?

Thanks

[Lynda]

Hi Celedr,

1. Take day 5 off, move day 5 to day 6 and race on day 7. Miss out the test on day 6. The following week #5 on day 3 and 4 replace the workouts with recovery days if you are still tired from the race.

2. Include the test in your week 5 day 7 ride.

Coach Lynda

[Celedr]

Hello Lynda,

What if I race on week 5 day 7, too?

[Lynda]

That fits as there is already an option in your plan to race on week 5 day 7. If you read forward in your plan you will see it.

Coach Lynda

[Celedr]

Yes there is, but since i am supposed to include the test in that ride, should i perform the test during the race??

[Lynda]

Ah gotcha. Drop the test. There is no room in your schedule for the test when racing on these weeks. Racing numbers are always higher than training numbers so it is never a good plan to test during a race or use race numbers in training.

Coach Lynda

[Celedr]

Cool. Thank you Lynda!

[Celedr]

Hello Lynda,
Eventually I didn’t race on week4day7 and managed to do the test.

BUT my A event on week 12 was rescheduled from 5th april to 1st may.this means 4 weeks further. So now, i am about to start week 5, what am i supposed to do?

[Lynda]

Repeat weeks 8, 10, 11, 12 to add 4 weeks to your plan.

Coach Lynda

[Celedr]

Hello Lynda,

it’s still me, now through week 6 of “xc cat 1 build peak and race”. I haven’t trained since week5 day 6 (one full week tomorrow), because of a flu. Coughing, shortness of breath, headache, just some little fever. I usually don’t get sick, so if I stopped training it means that I was really off. I think tomorrow I can start training again (supposedly week6 day5). I am aware that 5-8 weeks is the most important block in the training plan, and I don’t want to mess everything up just because of a stupid flu.

– Where should I pick up my training from?

[Lynda]

Get 100% healthy first. You can’t build fitness on a sick body. Return to training with 2 easy days then, if you are 100% healthy, get back on plan without making any missed workouts up.

Coach Lynda

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