Training Plan Question

[qschultz]

I used your Cat 1 Time Crunched Cross Country B,P & R plan last year and loved it.  Great variety and was fun to have my ability to hold longer durations at the higher
power outputs as I moved through the program. I did not get into the lottery for the race I was training for but it was still well worth the effort.

I am 50 and have done 2 Endurance races (Laramie Enduro) finishing in the top third of my age group. This year I plan on training for the Desert Rat Classic (100K Fruita
Co.) on May 12^th.  And if my training and recovery are good, I would like to do the 100 mile Bailey Hundo (Bailey, CO) June 16^th.  I was thinking of using your Time Crunched Cat 1 Cross Country Base Training Plan, followed by the Cat 1 Time Crunched Cross Country B,P & R plan.  Does this sound okay?  Would you recommend any recovery time between plans or do they transition well from one to the next?  And lastly, when would you recommend starting the base training considering the May 12^th race?

 

Thanks!

[Lynda]

I recommend starting the » TIME CRUNCHED Category 1 Cross Country MTB Base Training Plan 12 weeks  on 11/21/11. Complete that 12 week plan.

 

2/13/2012 take a week off training then start back on 2/20/12 with the » 100 km Mountain Bike Race – Personal Record Plan 12 weeks to peak for Desert Rat 100km race on 5/12/12

Lynda

[qschultz]

Thank you very much Linda.  One follow up question.  How would your recomendations change if I followed the May 12th Desert Rat Classic 100K with the 100 mile Bailey Hundo June 16th?  I'm must toying with giving this one a try too but wondered how it would impact the training approach.

[Lynda]

Bailey Hundo is 5 weeks after Desert Rats 10k. That is a great combo of races.

I recommend following the plan as above to peak and perform at the 100k. Then take a week off training and repeat weeks 9-12 to return back to form at Bailey Hundo. The only change to add to the plan would be to extend the Sunday ride in week #9 out to 6 hours by adding an extra zone 2 hour near the beginning of the session.

Lynda

[qschultz]

Awesome.  Thank you very much.  With your help I will be ready! 

[qschultz]

Hi Linda – I have another follow up question.  But first – I’m in week 7 of the Cat 1 Time
Crunched Cross Country  Base plan and loving it.  I feel great and fitness is improving nicely. 

 

My question is on the duration of the Sunday Rides.  My two main events described earlier in this post (I am in both), will take much longer than the Sunday rides in the
plan.  For Desert Rats 70 mile I am thinking around 5 ½ hours and for the Bailey Hundo the top 5 in my age group finished between 8:25 and 9:07. 

1) Should I make my Sunday rides longer?

2) For week 8 the Sunday ride calls for “Fast Group Ride…”, if I extend a ride like this, would I tack on some Zone 2 training and hills to the front or back end of this ride or what would you recommend?

3) If you do suggest making the Sunday rides longer, would I do this all the way through the 12 week base  plan?

Thanks!

[qschultz]

Hi Linda – I have another follow up question.  But first – I’m in week 7 of the Cat 1 Time
Crunched Cross Country  Base plan and loving it.  I feel great and fitness is improving nicely. 

 

My question is on the duration of the Sunday Rides.  My two main events described earlier in this post (I am in both), will take much longer than the Sunday rides in the
plan.  For Desert Rats 70 mile I am thinking around 5 ½ hours and for the Bailey Hundo the top 5 in my age group finished between 8:25 and 9:07. 

1) Should I make my Sunday rides longer?

2) For week 8 the Sunday ride calls for “Fast Group Ride…”, if I extend a ride like this, would I tack on some Zone 2 training and hills to the front or back end of this ride or what would you recommend?

3) If you do suggest making the Sunday rides longer, would I do this all the way through the 12 week base  plan?

Thanks!

[Lynda]

1) Right now you don't need rides that long. Nearer race day in May you will be on the 100k plan that has longer rides to prepare specifically for race distance. Your energy should be going into quality not quantity right now.

2) I don't recommend extending this ride. Keep your focus on quality time with the prior day power test and the fast ride or race on Sunday.

3) Stick to the plan for best results and put in the longer rides when you reach the 100k plan. Trust the plan and it will pay off.

Lynda 

[qschultz]

Thanks Linda – I will train on plan

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