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Hi Lynda –
I plan on stacking the Cat 1 base plan and 6-hour PR plan for a pair of goal races in June. Already purchased the Cat 1 plan. My question is about incorporating SS and some specific lower body exercises into the season.
some background. This is my 3rd year of racing. I just finished CX season in November. Bought a SS 29er this past summer, but it stayed in the garage while I was training for short track and CX. Riding it regularly this past 4 weeks and I've seen some really big gains. At the start, I was standing and spending a lot of time in z4-plus in rides on logging roads through the hills. Now, I spend much more time seated, HR in z2-3 on climbs. The gains seem to be carrying over to my geared bike and i feel more efficient seated and out of the saddle.
at the same time, I've been doing some strength work from the preview sections of your SS plan – deadlift and clean, box steps and jumps, etc.
the two together have given me better form and alignment and eliminated occasional lower back aches.
i'd like to maintain and further some of these gains. i am a spinner rather than a masher, so changing it up is probably helping. i am also 44, so perhaps the extra strength training is helping.
this season, i do not plan to do much SS racing … perhaps an STXC or CX SS race here and there.
the questions:
1. any harm in adding to the low cadence sessions or incorporating occasional low cadence or SS work into the plan?
2. any harm in adding some light (less than 50 pounds) or body weight single leg squats, deadlift, cleans, step-ups into the strength sessions?
thanks, Lynda!
1. I do not recommend adding to the low cadence session. I do recommend riding your SS in training 1-2 times per week. The specific interval sessions are best done on gears to nail the target intensity. Skills and endurance sessions are perfect for SS.
2. Once per week will be ok to add. Beyond that I recommend hoarding your leg energy for bike specific work.
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