Which Endurance Plan

[bill_c]

Lynda – I need help choosing between the Finisher and PR 50 Mile Plans.

 

I'm planning on doing Ouachita (4/5/14), Syllamo (5/17), and Firecracker 50 (7/4/14).  I'm in the 40-49 category and have focused more on shorter distances – Cat 2 XC Racing, CX Racing, etc….although I have done Syllamo a few times in the past (~7 hours).

 

My goals are to do both Ouachita and Syllamo in 6:30 – Syllamo would be a higher priority than Ouachita.  I'm out to survive the Firecracker50 – given that I live in St Louis, the altitude will be a challenge..

 

I do want to fit in a few XC races – hoping I can use them for some intensity…or race Marathon class and get some 3+ hour rides in at a good pace.

 

Historically, my training has averaged ~30 hours per month – given my work schedule, the most flexibility would be longer weekend rides to increase that number.

 

Thanks,

 

Bill

[Lynda]

Bill,

I recommend the Masters 40+ MTB 50 Mile Personal Record Training Plan as the best plan for you.

Lynda

[bill_c]

Thanks, Lynda.

 

I'm in week 2 of the plan you recommended and have a few questions:

1.  I have not been doing strength training as part of my regular routine over the past few years.  My attempts at the prescribed strength workouts left me concerned that I might injure myself – should I simply dial back the load and increase the reps to allow my body to adapt…or follow a different routine?

2. We're having a patch of weather that has made the trails essentially unrideable.  I'm assuming it's okay to sub with an equivalent road ride is okay.  Is it okay to switch the Saturday/Sunday ride to fit in with the weather's schedule?  Your views on using the indoor trainer?

 

Thanks,

 

Bill

[Lynda]

Bill,

Thx for numbering your questions. I like things organized like that 🙂

1. Dial back the load and allow your body to adapt. Don't go anywhere near your injury threshold. Be conservative. Make up the extra time, if you have any, with core training exercises, foam rolling and stretching.

2. Road riding is great. Match the intensity and duration of the ride that was intended to be off-road. Switching Sat and Sun beats riding the trainer or not getting the rides done. My view is that you can stay on plan and get a lot of fitness built on the trainer. It is a valuable tool, especially for Masters racers where training consistency is a cornerstone of fitness development. When the trainer is your best choice for a ride, shorten the warm-up and cool down time and keep the quality part of the ride in-tact. This works best for shorter rides. I don't recommend slogging out a 2+ hour on the trainer, especially if you have a fun outdoor option like cross-country skiing.

Lynda

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