Mountain bike training plans. Mountain bike coaching.

Start Training

Race Pace for multi-stage race

Home MTB Training and Racing Forums Athlete Support Forum Race Pace for multi-stage race

Viewing 7 reply threads
  • Author
    Posts
    • #25835
      AvatarXavier Mora
      Participant

      Hi Lynda
      For a multi-stage race, what is the recommendation for:
      – Race pace in watts and heart rate
      – The minimun TSB than you recommend it

      Thanks for ypur advices.

      Xavier

      • This topic was modified 4 months ago by AvatarLynda.
    • #25841
      AvatarLynda
      Keymaster

      Xavier,

      I assume you are asking about racing Breck Epic. Pacing for this race depends on how acclimatized to the altitude you are.

      1 – What altitude do you live at?
      2 – How many days before the start of the race will you arrive in Breckenridge or at a location above 9,000 feet?
      3 – Have you done any specific training at altitude or used an altitude tent to pre-acclimatize?

      Coach Lynda

    • #25844
      AvatarXavier Mora
      Participant

      Hi Lynda
      Yes, the race is the Breck Epic
      I lived in Quito-Ecuador at 2800 Meters above sea level, I used to train in altitude up to 3600 meters.
      I plan to arrive in Breckenridge 2 days early.

      I´m finishing the 7-Day Mountain Bike Stage Race Plan, and I feel like never before, but, this will be my first stage race and I want to give my best.

      Xavier

    • #25846
      AvatarLynda
      Keymaster

      Hi Xavier,

      Excellent preparation. You sound ready!!

      Pace your first 2 stages with HR and power mostly in zone 3 on the uphills. On the downhills focus on skills and speed, not HR.

      On later stages where the elevation goes over 3600 meters, don’t even look at power or HR and pace by perceived exertion. On the later stages the combination of accumulated fatigue and the high altitude change your HR and power zones, making them an unreliable tool to use for pacing.

      Coach Lynda

    • #25881
      AvatarXavier Mora
      Participant

      Hi Lynda
      Since the last time I wrote, I had two weeks of less load and I have felt that I have lost the good performance that I had, in addition, the aerobic decoupling is very high and VO2 has dropped, is this normal before starting the Breck on Sunday ??

      I plan to race with an IF = 0.70, do you recommend it or is it too high??

      Regards

      Xavier

    • #25883
      AvatarLynda
      Keymaster

      Hi Xavier,

      It is not normal for aerobic decoupling to increase and VO2 to drop during a 2-week race taper. Are you sick? Have you tested for Covid?

      Shorter and earlier stages aim for 0.76 IF. Later and longer stages aim for 0.7 IF. Wheeler stage goes over 12k and is the longest stage. IF of 0.67 is reasonable for that stage.

      Coach Lynda

    • #25902
      AvatarXavier Mora
      Participant

      Hi coach Lynda
      It been a difficult start in the Breck Epic, I felt in the day 1 and I lost in the day 2; but the training give his best results in the queen stage, today I won the stage, I recovered 15 minutes in the GC and I will take the second place.

      Thanks Coach Lynda

    • #25903
      AvatarLynda
      Keymaster

      Wow that’s awesome! Congrats! Great job pushing hard and making up time after a couple of set backs!

      Coach Lynda

Viewing 7 reply threads
  • You must be logged in to reply to this topic.