Short Track Before A Race

[normanhavana]

Week 10 of Masters Build Peak Race

 

The promoter has scheduled a short track race the Saturday before my A race on June 9. 

 

Any recommended changes to week 12? 

 

Any tips regarding racing a short track the day before a XC race?

[Lynda]

Is the short track optional or required?

[normanhavana]

The points are close, I'm afraid not doing it could cost me a spot in the series.

 

So it looks like it's not optional for me.

[Lynda]

Miss out the openers on Saturday and use the short-track as your opener session.

Be sure to be on top of your post race recovery – recovery drink with glutamine, cold river soak or ice bath, meal within 2 hours of recovery drink, light stretching.

Lynda

[normanhavana]

Would compression socks get the same results as the ice bath? 

 

No cold rivers in central Ga. in June.

[Lynda]

Put ice and water in a bathtub or kids play pool and sit in it.

Compression is another beneficial recovery technique but not the same.

Lynda

[normanhavana]

Short track went ok, XC the next day, not so much.  I completed the recovery steps you recommended after the ST.

 

In the XC race: high HR both max (new record high) and average, but poor power and speed.  Almost ran out of gas before the end of the race.  Riders I normally keep pace with had higher avg. speed than I did.  Everybody did the ST.

 

I feel like the openers on days 4 and 5 in week 12 may be a little much for me?    Calves were twitching after day 5 ride and into day 6.

 

Last race of the series is June 30.  On which week should I resume the plan?  Any recommended changes?

[Lynda]

Sounds like you were dehydrated in the XC race.

If you feel like the openers are too much for you dial them back. Everyone has a different sweet spot. 

Resume your plan on 6/17 on week #11.

Lynda

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