Volume for pro on Cat 1 XC plan … & skiing as resistance training

[guild44]

Hi Lynda,

I really like the Cat 1 plan I bought (it nicely incorporates a lot of the training principles I've read about in an “easy to follow” way), but I think the volume is possibly too low for me. Last season I did 12-15 hours/week on the bike, and this season I was hoping to ramp that up to 15-17 hours/week cycling and skiing (not counting resistance training and yoga). My question – in this 2nd block of base, can I do an average of 15/week and then increase that to 16 or 17 in my final base block? That said, because I am doing so much more trainer time this year, 17 hours/week on the bike/skis might be too much, since trainer hours are so efficient. 

Also – your strength workouts take me half the allotted time. Should I be doubling them? Not a huge fan of resistance training. I'm getting a full body workout on the skis … abs, arms, etc. I get sore. Can I stick to the :30 minute strength sessions, since I'm skiing regularly, or ought I to double those strength sessions?

Best,

    Sarah 

[guild44]

Oh, and most importantly! To add volume, should I pursue a combination approach of adding zone 2 workouts (like skiing workouts in zone 2) and also add rep's to structured workouts, which call for time in zones 3 and 4? Not really sure how to add the volume while adhering to the program … 

[Lynda]

Are you following the Category 1 Cross Country Mountain Bike Base Training Plan or the
TIME CRUNCHED Category 1 Cross Country Mountain Bike Base Training Plan?

Lynda

[guild44]

The Category 1 Cross Country Mountain Bike Base Training Plan – it's less hours/week on the bike than I did last season, and last season went really well. I can handle doing 2-3 hours/day regularly, as I split up my workouts between morning and evening, allowing time for recovery in between. 

I was thinking maybe my ski hours could just be the extra hours. ?? I do most of my cycling workouts on the trainer.

I just don't know whether to add reps to structured workouts or just add zone 2 time … or some combo of both? If both, I will try to use my best judgment, making sure I am recovered … 

Sorry for the long response – I am totally stressing out about this! I start block 2 of base tomorrow. 

(PS – I saw you slashed yourself – I hope you're doing okay!) 

Best,

Sarah

[Lynda]

Sarah,

Adding extra time on your skis outside will be great for you. Definitely keep it zone 2 time and put the focus and intensity into the bike work. Cut back on the skiing time if you get less than 8 hours of sleep on any night, feel unmotivated, run down or less than 100% in any way.

Instead of doubling the strength work, put that extra time into foam rolling, massage, stretching and working on any muscular imbalance you have. Make this extra time regenerative work. See the Regeneration chapter in this book Core Performance for exactly what I mean by regenerative work.

Lynda

[Author]

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