Stage race

[syoni]

Dear Lynda,

On the 17 to November I will participate in a 4 day stage MTB race.

I'm 45 years old (with kids, wife, intensive work)

[Lynda]

Yonatan,

I'm guessing La Ruta right?

Start the 4 Day stage race plan on August 30th 12 weeks prior to La Ruta race start. The plan has a taper designed into it. Peak race week is week #12 of the plan. You will need to edit week #12 of the plan to fit the Wednesday start of La Ruta. Miss out the Tue – Fri workouts for that week. Move the Saturday workout onto Tuesday and Sunday onto race start day of Wednesday.

So this gives you 11 weeks from June 14th – Aug 29th. I recommend you do the 50 miler PR plan. This is a 12 week plan so miss out the first week of the 50 miler plan to make it fit.

Lynda

[syoni]

Dear Lynda,

It is not La Ruta….

It is the first time in Israel that will be a 4 days MTB event here is the link, take a look and maybe come!-

http://www.tourtheisrael.com/tour_offroad2010/index.asp?lang=eng

Since it is the first time that a race from this type will take place here is Israel, the organizer had planed it much more “soft” and forgiving than La Ruta, transAlp Trans Rocky and others.

It is 4 days climbing

[Lynda]

For the mid week workouts you can cut the volume as follows:

Choose passive rest instead of active recovery on recovery days.

On interval days, cut the warm up and cool down time and complete all the intervals as designed.

Lynda

[Author]

Posts