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Drop week 2.
Use both! Short intervals and intervals with intensity over threshold are best with ERG off. Longer intervals and base rides are best with ERG on. Play around with it to see what you like best.
Congrats on your top 10 elite finish!! Your hard work is paying off.
Week 8 is a rest week. It is important to take the rest weeks! I don’t advise adding more than you have already scheduled to the plan in week 8.
Week 9-11 already have a VO2max focused workout on day 2. Adding more volume at VO2max means removing some threshold work and endurance at race pace, which will dilute your goals. I don’t advise adding more VO2max volume than is already in the plan if your “A” goals are endurance focused.
From your details I recommend you follow the Personal Record Stage race plan. You can drag and drop any day on the calendar in TP to your desired day. There are training blocks in the training plan to prepare for stage racing that may sync up with your vacation dates. Another option is to pause the plan for a week while you are on vacation. Be sure to add in sufficient recovery time prior to restarting the plan after your vacation. Biking every day sounds like my kind of vacation 🙂
I recommend our Masters 40+ Mountain Bike Base Mountain Bike Training Plan to build fitness for a Moab ride vacation. July will be quiet in Moab! The desert is always beautiful early on summer mornings.
I recommend you follow our 3-4 Day Mountain Bike Stage Race – Personal Record Mountain Bike Training Plan to prepare for your event. This is a race level plan. To dial it down to a recreational level plan I recommend replacing the day 7 (Sunday) ride every week with a rest day.
Our 12-week Colorado Trail Race Mountain Bike Training Plan is your plan!
I appreciate your kind words!
Once you reach a point in the workout when you cannot acheive the target power level, end the workout with a 5-10 min easy spin. Do not continue to gut through sub-par intervals. Quality in L5 sessions is far more important than quantity. Completing one set of high quality intervals is a good option.
I recommend following the Masters 40+ Mountain Bike Base Mountain Bike Training Plan for your pre-training plan. This plan sets you up perfectly to follow on with the
Masters 40+ 50 Mile Mountain Bike Personal Record Mountain Bike Training Plan. You will not have time to complete this entire 12-week plan. As you already have good fitness from Fat Birkie I recommend you follow the last few weeks of the plan to fill your time preiod available.
You are right, the answer is no. Stick to the plan with a focus on quality training and recovery. Over-extending in Base training can lead to peaking fitness too soon, before your peak race date and being flat on your “A” race day.
These are great questions. The intent of a short track workout is for power to be in all levels and Normalized Power for the race duration to land near FTP. The intent is for a session with lots of variation in power with surges, power spikes, coasting etc. A short fast race on Zwift is ideal if you are stuck indoors. The structured workout tool on TP is not able to design this session precicely.
I appreciate your kind words.
Subbing the Trail Challenge riding for weeks 1-2 of the bikepacking plan and taking a deep rest in week 3 is a solid option. I recommend doing lower hours and lower intensity days 1-5 of week 3 then getting back on the plan as-is day 6 and 7.
I do recommend spreading the challenge riding over two weeks, rather than cramming it into 6 consecutive days. This will give you a fitness bounce, rather than pushing you into an over-trained state.
To prepare, stick to the Masters CC Build Peak with a focus on quality and recovery. Take it easy the week of 6/7 so you start the Challenge rested and you will be ready.
I recommend sticking with your previous FTP of 303w given you suspect your most recent test was not optimal.