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Always add extra recovery to the plan after racing so you can hit the intensity target on downstream workouts. If you fail to hit target intensity in any workout you need more recovery.
Gain or loss depends on many variables; travel fatigue, stress, weather, time in schedule, sleep, fueling, race performance, recovery diligence etc There is no absolute gain or loss template to work from.
Lynda
Along with that, I guess I'm not sure if racing often is helping or hurting my performance. For example, I have a race this weekend, 4 hour, and it occurs at the end of week 6. In week 7, day 2 I have max effort 4 x 2:30. Most likely I won't be able to complete these and would opt to rest. Would I shift this to another day or just not do the workout?
Since I haven't raced this often before I'm trying to determine the balance between racing and training for optimum performance. Difficult, I know, but any general guidelines? I'm over 50 and on the 100+ PB.
Thanks as always for your insight Lynda.
BTW – we took 3rd overall in a 2 man relay this weekend, 20min laps for 4 hours…so I'm definitely getting faster!
When adding an extra session such as a race during a rest week (week #6) you must drop downstream workouts until you are recovered enough to hit your target intensity in any session. Do not make up or move any missed sessions.
Adding extra work to the plan always requires adding extra rest to stay in balance.
I highly recommend sticking to the plan and not adding any extra racing within 4 weeks of your priority A goal race.
Racing is fun and can be great training but can also easily lead to over-training/under recovery if you omit extra recovery time to compensate. This does mean dropping workouts from the plan completely.
Lynda
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