XC Racing Plans and Questions

[bmarsha2]

Hi Lynda,

I have a few questions about my Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan.  

1. What type of warm-up do you suggest for an XC race? 30 min or 1 hr?

2. I begin racing th3 2nd week into my Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan and continue to race weekends of weeks 4, 5, 6, 8, 10, 12.  Do I need to change my weekly training schedule leading up to a race on the weekend?

3. I continue racing after the Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan is finished and I want to continue to train under your coaching.  What do you suggest?

Thanks for your help!  Happy riding…

[Lynda]

Cross country warm up:

5-10 mins of easy power L1/HRZ1 spinning, 5 mins of power L2/HRZ2, 5 mins of power L3/HRZ3, 5 mins of power L1-2, 1 x 1 min power L4, 3 mins power L1/HRZ1, 1 x 1 min power L5, 1 min power L1/HRZ1.

Do less if it is a hot day. Starting with a cool core temp trumps a good warm up on hot days.

Week 4 and 8, race instead of the 20 min power test. Week 5, 6, 10, 12 choose the race option over the training option for the weekend.

Contact me with your race schedule, goals and priorities when you are finished with your plan and I will set you up for your next block.

Lynda

[bmarsha2]

Thanks for your help, Lynda!

[bmarsha2]

Hi Lynda,

1. Short Track has started in Durango and I was hoping that I could replace a workout per week with a 20-30 min ST race.  I start the Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan on Monday.  Is it still ok to do the ST races every Wed. if I am able?  I plan to race STXC this season, so I think these would definitely benefit me.  

2. I start my race season with the Whiskey 50 on April 28th, 2 weeks into the Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan.  Do I need to change any of the workouts the week before this race?  I'm curious what kind of warm-up do you suggest for a long race like this one?  I usually w/up for an hr before 50+ milers.

Thanks for your help!

[Lynda]

1. ST's are awesome. You are lucky to have a local one. Definitely take advantage of it. Drop one of the weekly interval sessions in its place to keep balance in your plan.

2. Are you racing pro (Fri/Sunday) or expert (Saturday)at Whiskey? 

Lynda

[bmarsha2]

Hi Lynda,

I sure will take advantage of the ST's.  They are so awesome!  Thanks.

I have currently been upgraded to Cat 1, so no Pro, just yet.  🙂  I will be racing on Sat at the Whiskey.  Wish I could do the crit, but I think it's for pro's only.  I'm on my way. Thanks so much for your help!

P.S.  Let me know if you ever have a client drop off your roster for a prime coaching slot.  I would love to be one of your closely monitored athletes.

[Lynda]

Half your intervals on Wed to 4 x 4, take Thur off, do a 1 hour easy partial pre-ride on Fri and skip the strength session, race Sat and take Sunday off.

Do half your normal warm up for Whiskey 50. 30 mins is plenty. 

Lynda

[bmarsha2]

Hi Lynda!

So after the Whiskey 50, I think following this week's plan was too much, and now I'm sick, AGAIN.  I really didn't feel too tired after the Whiskey, but then this past week, I did feel pretty fatigued.  So, I'm taking 2 days off, today and tomorrow, then see how I feel to get back on track.  It's really discouraging to get sick, just when you think you're doing really well.  I don't feel like my training is very much compared to the past 2 years of 50 miler training.  I've been eating well and getting lots of rest.  Let me know if you think otherwise.

I have 12 Hrs of Mesa Verde with a 4 man team this weekend, which will be just fun riding 1 loop at Phil's world, MSC #1 the following weekend (ST and XC), then Iron Horse weekend (50 mile road race and mtb XC).  Thinking about not doing the IH Road Race and focusing on the mtb.  What do you think?

Thanks,

Brianne

[Lynda]

How did Whiskey 50 go for you?

Do not race Mesa Verde if you are still sick.

Focusing on the IH mtb XC race is a good plan.

Lynda

[bmarsha2]

Hi Lynda,

I am in the 5th week of the  Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan and had some questions.  I am recovered from a sinus infection as of this past weekend, and am ready to race this weekend.  

MSC #1 is next on my list in Salida and I wasn't sure if I should do the omnium (TT, STXC, and XC races) or just the XC race.  I have to choose one or the other it says on the website.  The TT hill climb and STXC are on Sat. and the XC race is on Sun.  What do you think I should do?  Should I change this week's workouts in any way?  I just did the “hill climb” workout today and my legs felt great.

I don't want to over do it because I have races the next 2 weekends, but I do want to get some good racing in to increase fitness and speed.  What do you think?

Thanks!

Brianne 

[Lynda]

Just do the XC and stick with the plan for the rest of the week. 

Lynda

[bmarsha2]

Hi Lynda!

Congrats on your long race.  What an amazing accomplishment.  You must be so pumped!

I have some worries about my recovery.  My legs have not been feeling too strong at this point in the 7th and 8th of the Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan.  I raced at the MSC #1 on 5/20 and felt awesome, then I think I over did it the week afterward following the schedule, and expected to be race ready for the Iron Horse Mtb race, but my legs just felt weak.  I even took an extra day off before the IH Race on 5/27, but my legs hurt soooo bad and I couldn't climb very well either.  I was bummed. I know I am in a tough block of training, but isn't the racing supposed to be easier by this point in training?  My legs felt overtrained and I cramped again during the race!  So, week 7 came along, last week, and I couldn't do most of the interval workouts, stxc, and felt super unmotivated.  My HR wouldn't go up, so I just rested and rode at an easy pace most days.  I just started week 8 and my legs are feeling better because of the rest.  Is it still ok for me to race this weekend?  Am I doing something wrong here not being able to finish the training block and feel strong like in week 7?  Week 8 is an easy one, so I am hoping to get my legs back and be ready to race on 6/9 in Angelfire.  Thanks for your help!  

[Lynda]

Do not race this weekend. Stick to the plan.

Read through this Tools to Speed Recovery doc to see if there is anything you can add in to your routine to speed your recovery.

Lynda

[bmarsha2]

Hi Lynda,

I have been following your Tools to Speed Recovery!  There are a ton of great tips in there. Just curious about why I shouldn't race this weekend if I took last weekend off and my legsare feeling better this week?  The plan was to race this weekend and not do the 20 min PF Test.  Thanks!  

[Lynda]

You are over the edge and it is time to back it down and stick to the plan for a week to avoid mid-season burnout/plateau.

Here are your two choices:

1. If you want to keep getting faster the rest of this season don't race this weekend.
2. If you do race this weekend accept the result you will be flat and struggle with no sparklers for the rest of the season.

Lynda

[bmarsha2]

Got it!  I won’t race 🙁 and will stick to the plan.  Thanks for your support and guidance.

[bmarsha2]

Hi Lynda,

I wanted to let you know that I raced a C race this past weekend and my legs still didn’t feel as good as they did in Salida for MSC #1, but they felt better after all the rest.  I was waiting for them to wake up and feel springy, but it just didn’t happen.  Once I hit Z5, like at the start and on the climbs, my legs just didn't feel strong, so I had to back off a bit to prevent blowing up.  I learned a lot by holding back during this C race and really listened to my body, but I didn'’t place as well as I would’ve liked.  I hope my legs wake up for the next race.  

Next weekend, I have MSC #3 in Crested Butte.  The race for the Pros/Cat1 is a very difficult 40 mile loop at or above 9500 ft!  Just wanted to let you know in case the schedule may need changing. I am in week 10 of the Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan.  Should I do short track on Wed. or not?  I’'m kind of worried because I haven'’t done a ride longer than 4 hrs since May and I did this one 2 years ago and it took me over 5+ hrs!  Any suggestions?  I was hoping that the Cat 1’'s got to do a shorter XC race, but no such luck.  

Nationals is getting closer too fast! I want to get faster and stronger before then!  Help!

[Lynda]

B,

This week instead of your short track move the Thur race start practice up to Wed and then on Thur do a 60 min easy spin recovery day.

To be strong for a 40 mile race you must pace the first half conservatively and fuel consistently from the start. 200 – 250 calories of Tailwind per hour will be perfect.

Lynda

[bmarsha2]

Thanks, Lynda!  So glad you like Tailwind, too!  

[bmarsha2]

Hi Lynda!

I had the Crested Butte Fat Tire 40 this past weekend and my legs felt great, considering it was brutally hot and above 9500 ft.  I paced very conservatively for the first half of the race (20miles) and fueled with Tailwind.  I felt like I couldn't do the entire race with just Tailwind and had to add some gels and fresh water in there too.

I don't have an A race to do next weekend during week 11 and was not planning on racing, but recovering as much as possible for Mtb Nats on July 7th. Should I continue to follow week 11's plan or do week 10 again since we switched some things around for the 40 and missed some workouts?

Thanks!

[Lynda]

Stick to the plan and do week #11.

[bmarsha2]

Hi Lynda!

So glad you had a great vacation riding the CT!  I'm sure it was spectacular up there right now.  

Do you have any great ideas about a coach for cross season?  I do really well following a schedule versus training myself.

I have a few more races this season and was wondering if you could extend my training block for me?  Here are the dates….

July 21st Mt. Evans Hill Climb: fun race, always wanted to do it!

July 11th MSC #5 XC, Co. State Champ.'s

Sept. 16th Horny Toad Hustle XC

Sept. 29th Dirt Lover's Rally XC

Oct. 6th Road Apple Rally XC

then cross….

Thanks so much for your help this season.  I learned more about rest and recovery than I ever knew before!  It was really difficult to hold back during the season, but I am so pleased with the results I achieved.  Thanks again!

 

Brianne:)

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