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This topic contains 15 replies, has 2 voices, and was last updated by Avatar DBentley 6 months ago.

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  • #18881
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    DBentley
    Participant

    Hi Lynda. I was thinking about getting your base plan and the peak,build, race plans. I have been doing cat 1 XC MTB races the last 2 years and usually get on the podium and had a couple wins. I’m 48 but I was leaning towards your Cat-1 training plans as opposed to the Masters training plans as I feel like I might get more out of a harder program. I have been training with what is loosely a vintage Eddie Borysewicz weekly training plan. Because of my age do you recommend against me choosing the standard Cat-1 plans ? Am I just being vain?

    Also I don’t see anything in your example training weeks for the base period for leg weight training. Do you recommend against adding in things like squats, lunges and leg presses?

    thanks!

    Daum

  • #18885
    Avatar
    Lynda
    Keymaster

    Hi Daum!

    Thanks for your interest in our training plans.

    The Masters training plans are not easier, they are more specific to the physiology, limiters and strengths of a masters athlete. They have more strength training and more intensity with less base and less endurance. Following the Cat-1 plans will not work as well for you and it has everything to do with specificity and nothing to do with vanity or stepping it down a notch. In fact your performance will step up a notch on the Masters series training plans compared to the Cat 1 plans, I guarantee this. Follow the plan built to maximize your strengths not a 25 year olds.

    Masters 40+ Mountain Bike Base Mountain Bike Training Plan

    Masters 40+ Cross Country Mountain Bike Build Peak and Race Mountain Bike Training Plan

    Strength training, including squats and presses are in the Masters plan. Athletes over 40 benefit tremendously from strength training. In the Base training plan there is a periodized strength training program starting with adaptation and working up to max strength. In the B,P R plan there is a strength maintenance program.

    Here is a PDF preview of our Master 40+ Base training plan.

    Shoot with any more questions!

    Coach Lynda

  • #18892
    Avatar
    DBentley
    Participant

    Lynda. That all sounds very good. The answer to my question about leg weights was actually in the masters program!

    I will be in touch if I have more questions.

    Thanks!

  • #18903
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    DBentley
    Participant

    Hi Lynda. I’ve bought the Masters Base plan. Looks good! I will start this Jan 1 and then start the Masters Build plan after.

    All of my summer XC races are around 1:30-2:30 long but there are a couple 4-5 hour races in august and september. How would I adjust my training length in the build plan to prepare for those events?

    thanks!

  • #18904
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    Lynda
    Keymaster

    Hi DBentley,

    Tell me more about your season timing so I can give you an accurate response.

    1. When do your XC races end?
    2. What are the dates of your 4-5 hour races?
    3. When will you start and finish your Masters Build plan?

    Coach Lynda

  • #18906
    Avatar
    DBentley
    Participant

    Lynda. I would be done with all of the 1:30-3:00 hour races at the end of August. The long race, Grizzly (100k) is September 28. There might be one other long race to do but I think the 100k one is the only for sure event I want to do. I expect to finish around 5:30 hours for this event.

    If I start my Base plan Jan 1 as planned then the following Build plan would end around July 1. I wasn’t trying to time the plans to peak for a specific XC race. I am starting the the Base plan Jan 1 as I was taking an even two months away from racing and training from November through December.

    Thanks!

  • #18914
    Avatar
    Lynda
    Keymaster

    That is good timing.

    After your Build plan, progress on to the Masters 40+ 50 Mile Mountain Bike Personal Record Mountain Bike Training Plan to prepare and race your late season endurance events.

    Coach Lynda

  • #19133
    Avatar
    DBentley
    Participant

    OK. That makes sense. I would just start at the beginning of the Masters 50 mile plan and not further in to the plan since I would be in the middle of the racing season? Just wondering

  • #19134
    Avatar
    Lynda
    Keymaster

    How many weeks will you have? If you have 12 weeks then follow the entire plan. If you have fewer, shorten the plan by starting it later in the plan scheduling week 12 to fall on your peak race week.

    Lynda

  • #19136
    Avatar
    DBentley
    Participant

    Copy that.

    If I do want to do one or two 50 mile races earlier in my season (in addition to the one in late September we discussed), how would I adjust the length of some of the bike sessions in either the Masters base and Masters build plans?

  • #19137
    Avatar
    Lynda
    Keymaster

    If the 50 mile races are low priority and the XC races are high priority, the only adjustment to make is to add an additional 3 days of recovery time post race.

    Lynda

  • #19410
    Avatar
    DBentley
    Participant

    Thanks for the last reply. I may continue with the 50 mile plan after the build and peak plan.

    I have been following the Masters base plan pretty well so far. I’ve also purchased the Masters build and peak plan. I was wondering if still doing squats through the last few weeks of the build/peak plan and beginning of my race season is optional in your opinion. I thought possibly it could be a bit too much leg work on top on training and racing at the same time.

    Also what weekly plan would follow week 12 of the build and peak plan if I decided only to do XC events this season and not compete in the late season 50 miler I mentioned? Do i just keep repeating the last week of the build peak plan?

  • #19412
    Avatar
    Lynda
    Keymaster

    Hi Dbentley,

    You will be well adapted to squats and lifting lighter weights in maintenance mode by that period in your training so the squats will be doable. You will get into trouble if you continue to increase weight every week but that is not what the plan calls for.

    It is ok to repeat the last week of the plan during an intense race and rest cycle but when weeks open up with no racing you can add earlier weeks from the plan in for additional training.

    Coach Lynda

  • #19416
    Avatar
    DBentley
    Participant

    Thanks. Understood.

    One other question:
    I started the base plan on December 31 and the build plan would have me finishing and peaking June 16.
    The race I would like to peak for is a week later on June 23.

    What training week should I insert to make it line up perfectly? Do I insert a hard or easy week during the base plan to shift the start of the build and peak plan to a week later?

  • #19418
    Avatar
    Lynda
    Keymaster

    Keep this “extra” week in reserve for now to use during a week that you end up not training due to sickness, travel or other life stuff. If you get to June 1st and still haven’t used it, decide if you feel more like a rest week or like more training and repeat the appropriate week.

    Coach Lynda

  • #19484
    Avatar
    DBentley
    Participant

    Hi Lynda. I just attempted my second 20 minute test as per week 6 of the base program. There was a rock slide on the fire road uphill I was testing on so I had to cut the test short at 16:30 minutes. I think I was starting to fade a little on the last 3 minutes but I think i would have held steady at a similar level until 20 minutes. Is there an adjustment I can make to the calculation to get a proper FTP for this shorter test effort?

    Also do I include my first 10-15 seconds which was showing a 200-500 higher power spike than the rest of the effort to get my average power over the whole effort?

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