race week

[Joan]

Hi Lynda,

in two weeks I am finishing base training plan and going to start with 40+ Masters 100 Mile MTB

is it advisable to join a race in wk1 already (40 mile)? if so, should I change anything for the rest of the week?
if race is on Sunday, should I do 3h Tech skills refined on Saturday? or it should be replaced by a smooth/recovery day?
Thanks.

[Lynda]

Hi Joan,

A 40 mile race in week 1 can fit. When you add a race, also add more recovery before and after the race.

Edits to make to week-1 to fit a Sunday race:
Thurs: Do the workout from week 12 day-2/Tuesday instead of the scheduled ride
Sat: 1 hour easy spin
Sunday: race

The following week-2:
Monday: off
Tues: Do the Monday strength session and miss out the circuits
Thurs – Sunday: If you are still tired from the race add another recovery day. If you can hit the power at the appropriate PE, do the workout on the schedule. Favor rest over training whenever you are not properly recovered for the workout.

Coach Lynda

[Joan]

Hi Lynda,

back to this topic, this strategy/changes on training days are valid for any week which includes race (apart from “A event”

Thanks.

[Dave]

Hi Joan,

Lynda is out on sabbatical until June. I don’t know the exact details of the plans, but in general yes. You’d want to make the Thu workout (and Sat workout for Sunday races) lighter, and modify the few days after the event to include more recovery as needed. Let perceived exertion be your guide.

There are different situations. If you have a race more or less than 40 miles, you’ll want to modify the recovery post-race as needed. Keep the lead in to the race the same.

Another is where the race falls in your program. If it’s a rest week you may not need any changes.

Coach Dave

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