Winter Training Stack

[bobneids]

Hello Lynda,

I am planning out next race season and want to avoid peaking too early (which happened this year).

My A priority races are Stoney Creek Marathon (100km), and Iceman, all others are B priority, the schedule so far looks like this:
Barry-Roubaix – 3/23
Local XC Races – 4/27, 5/4, 5/20 (Probably 2 of 3, depending on weather)
Mohican 100m or 100k – 6/1
Lumberjack 100m (only one or neither of these NUE races, based on your suggestion)
Stoney Creek Marathon – 7/6
Local XC Races – random through August, Sept, Oct.
Iceman – 11/2

All is still flexible, outside of the two A priority races, so pleas comment on any issues you see.

Last year I felt like I peaked in May with no high priority races, then spent the rest of the season trying unsuccessfully to get back to where I was, and ended up driving myself into burnout. I would like to have an over plan early this year, so to avoid this again.

Thanks,
Bob

[Lynda]

What category do you race?

What do you need to improve to be a faster racer at your two “A” events in 2013?

What is the distance and duration of Stoney Creek Marathon?

Adding in some well timed rest periods and racing breaks will keep you sharp to Iceman.

Lynda

[bobneids]

Lynda,

I race Cat 1, elite.

I really think the biggest thing for me to improve would be just the timing, and staying sharp for important races. I feel like I’m not recovered when starting both races this year. The worse part, was I didn’t have any event I was recovered from, I just pushed to far at the wrong time with my training, I beileve?

The Stoney marathon is a 100 km race.

Thanks in advance,
Bob

[Lynda]

Bob,

Race Mohican and skip Lumberjack. Barry-Roubaix and XC racing fits as part of the plans.

Here is how I recommend you stack the training plans periodize your season and achieve your goals:

12/10/2012 start the 12 week  Category 1 Cross Country Mountain Bike Base Training Plan

3/4/2013 take a week off a structured plan for recovery or to catch up on a missed week

3/11/2013 start the 12 week 100 km Mountain Bike Race – Personal Record Plan and follow weeks 1-12 ending with Mohican 100 on week #12. Stick to the plan without adding in any extra hours to the endurance rides. Mohican 100 will be your longest ride of the season. Race Barry-Roubaix as part of the training plan but take a day off post race for recovery.

6/3/2013 take a week off your bike. 7 days cold turkey.

6/10/2013 repeat week #2 from your Category 1 Cross Country Mountain Bike Base Training Plan

6/17/2013 follow week #10 of the 100 km Mountain Bike Race – Personal Record Plan

6/24/2013 follow week #11 of the 100 km Mountain Bike Race – Personal Record Plan

7/1/2013 follow week #12 of the 100 km Mountain Bike Race – Personal Record Plan ending this week with a peak performance at Stoney Creek on 7/6

7/8/2013 take a week off plan for recovery as 3 days off the bike then 4 days of 60 min zone 1 recovery rides.

7/15/2013 restart the Category 1 Cross Country Mountain Bike Base Training Plan and follow weeks 1-4 to put in a 4 week base training block to rebuild your aerobic base after your Stoney Creek peak.

8/12/2013 start the 12 week Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan train your ass off and end on 11/2 with a peak at Iceman.

That looks like a great season!

Lynda

[bobneids]

Lynda,

 

Thanks, this looks great.

I will plan to get started 12/10.

 

Thanks,

Bob

[bobneids]

Hello Lynda,

 

The promoters have changed the schedule for this year, and it is a little different from what we had originally planned. 

Right now I am in the Base Week 5, I lost a week during the holidays, so was planning on making that up at the end of this period.

The new schedule is as follows:

 

Barry Roubaix 62 Mile – March 23

USAC XC – April 48

USAC XC – April 11

Stony Marathon – May 26

Mohican – June 1

USAC XC – June 9

USAC XC – June 30

Then back to local USAC XC races in August

 

All of the USAC races, are just basically fun B or C priority races, I would like to put high priority on the Marathon still, now I am not sure if Mohican would be a good idea or not though.

Do you think I should pull a week out of the base plan, or the Marthon race plan?

I will just plan to start the XC race plan on 8/12.

 

Thanks,

Bob

[Lynda]

Bob,

Pull week #9 out of the Base plan.

Lynda

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