Which Training Plan?

[Mike]

I am a 54 year old preparing for the Chequamegon 40 mountain bike race, which is on Sept. 13, 2014. I am aiming for a PR (under 3 hours). You may be familiar with the event – it favors fitness over technical skills. Mostly logging and fire roads with lots of climbs and decents/constantly changing elevation profile from start to finish. I am looking for advice on which 12 week training program might be best. I am considering the Masters 40+ 50 Mile Mountain Bike Race Personal Record, but would appreciate recommendations.

[Lynda]

I recommend you follow the 12 week Masters 40+ Cross Country Mountain Bike Build Peak and Race Training Plan this plan is more appropriate and speed focused for the Chequamegon 40.

Lynda

[Mike]

Lynda –

I did purchase the Masters 40+ Cross Country Mountain Bike Build Peak and Race Training Plan — thank you for the recommendation. I notice that the longest bike workout in the plan is 2’30”. Since I hope to complete the Chequamegon 40 in 3hours or less, should I be adding any workouts that are longer in duration?

[Lynda]

Increasing the duration of the 2.5 hour rides to 3.0 hrs is a good plan.

Lynda

[Mike]

Lynda –

I used your Masters 40+Mountain Bike Cross Country Build Peak and Race Training Plan to prepare for the Chequamegon 40 (I did not follow a base building plan prior to the start of the Masters 40+ plan). I finished in 2:42:44, exceeding my under 3 hour goal and smashing my previous best of 3:04:07. Sounds obvious, but having a training plan made all the difference.

My goal for next year is to cut an additional 12-13 minutes off my time — possible? I would appreciate your advice on what plan(s) to use in the off season and in the lead up to the race to prepare for next year’s Cheq 40 (Sat., Sept. 19).

Thanks much.

Mike

[Lynda]

Congrats on smashing your race goal at Cheq 40 – excellent!

You have 46 weeks to 2015 race day, so lots of time to train and reach your next goals. I recommend this training plan stack for you:

Winter Mountain Bike Fitness Maintenance Training Plan
Masters 40+ MTB Cross Country Base Training Plan
Masters 40+ MTB Cross Country Build Peak and Race Training Plan

You can loop the first plan as many times as you like until you are ready to start the Masters Base plan. Taking a week off between plans is a good strategy to give you flexibility for extra recovery or to catch up on a missed week.

Lynda

[Mike]

Lynda –

Thanks for the recommendation. These plans look great. One additional question – do you have a nutrition plan/advice that I should follow?

Thanks.

Mike

[Lynda]

The first place I recommend you start is with this ebook by RD Kelli Jennings, Fuel Right, Race Light

This book is a complete nutrition plan for endurance athletes. It covers daily nutrition, discusses supplements and how to optimally fuel for training and racing.

You can also hire Kelli to make personal nutrition plans and for sports nutrition coaching.

Lynda

[Mike]

Lynda,

During training your plans have riders working in various HR zones for set periods of time depending on the plan for that day. Is there “HR zone guidance” (if you will) for a race? Better to ignore HR during a race?

Thanks.

Mike

[Lynda]

Yes.

It depends on race duration, training history and race goals. Look through our mountain bike racing tips in our Article library for many pacing strategies.

Here is one example: How to Race a PR 50 miler.

Lynda

[Author]

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