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Hi Mike,
I recommend pausing the training plan and following week 12 for the 7 days prior to the race. Miss out the week 12 day 3 strength training session to ensure you don’t have any fatigue in your muscles on race day. Race on week 12 day 6 and take a day off on day 7 for recovery.
That will lead you in to the race fresh and ready to race.
Coach Lynda
Hi Rick,
If you feel cooked after a week, reduce the volume by 50% for the following week. Then slowly work it back up until you find the sweet spot where you can balance training and recovery to build performance.
Coach Lynda
Hi Rob,
That’s great you are planning ahead.
This is the perfect order of plans: LW Coaching Masters 40+ plans for Cross Country Mountain Bike Base Training Plan, Cross Country Mountain Bike Build, Peak and Race Training Plan prior the to the Mountain Bike 3-4 day Stage Race Plan.
One option is to shift the training plan one day back so day #1 of each week falls on your Sunday instead of the usual Monday. You can strength train (day 1 session) on day 1 (your Sunday) before skiing to stay on plan. On a week where you are skiing both Sat and Sun, drop either the day 6 or day 7 ride and replace with your ski day.
Coach Lynda
Hi Elaine,
Forced breaks are unfortunately common. First priority is to follow Dr’s orders and heal up properly. When you get the green light from your Dr, ease back into training with an easy 30-60 min spin and the following day openers. If they go well, get back on your training plan.
Coach Lynda
Hi Shaun,
Thanks for the update and congrats on a super Unbound performance. This really was a tough year for that event.
A tandem event with your wife sounds fun!
Coach Lynda
Hi Gilbert,
I recommend following our Masters 40+ 100 Mile Mountain Bike Personal Record training plan to peak for Whaka 100 as it is such a tough course.
The 12 week plan includes the taper and race day. Start the plan 12 weeks prior to race day.
Thanks for the kind words about our training plans. It is great to hear athletes thriving following them.
Coach Lynda
Hi Jaron,
Thanks for the kind words.
Focus your training around peaking for your “A” event and use your other races as part of your fitness build. List out your race dates and priorities (A, B or C) and I can recommend the best training plan stack.
Coach Lynda
Hi Liezl,
On Zwift, follow power zones. HR and power do not track in a linear manner. Indoors HR is often higher due to being warmer.
Coach Lynda
Hi Michael,
Sounds like you have a fun summer planned. Thx for all the info and background you provided.
1. Modifications I recommend to our Masters 40+ Mountain Bike Base Mountain Bike Training Plan
for athletes over 60:
– Take an extra day off in your rest weeks (weeks 3, 6, 9) by dropping the Sunday ride.
– Reduce the duration of your Thursday intervals by 20% but keep the intensity the same.2. I recommend our 12-week Masters 40+ 100 Mile Mountain Bike Personal Record training plan to peak for Lumberjack 100.
3. Modifications I recommend to our Masters 40+ 100 Mile Mountain Bike Personal Record training plan for athletes over 60:
– Take an extra day off in your rest weeks (weeks 3, 6, 9) by dropping the Sunday ride.
– Reduce the duration of all intervals by 20% but keep the intensity the same.
– Remove the 3 min intervals from week 12, day 2 session for a lower intensity taper to race day.4. Take a 2 week break after Lumberjack. Ride as you feel and for fun only. No “training”. Then reset the 100 miler training plan to end at week 12 on your next chosen race.
5. Our Masters 40+ Cross Country Mountain Bike Build Peak and Race Mountain Bike Training Plan is the ideal plan to peak for Iceman.
Coach Lynda
Hi Andrew,
Having fun during training is a huge priority so I recommend keeping the pump track in your weekend. Some ways you can fit it in would be:
– On recovery weeks 3, 6, 9, (and 12 for the base plan only) a fun pump track day fits the plan on the weekend. No changes needed.
– On build weeks 1, 2, 4, 5, 7, 8, 10, 11 do your weekend training hours first, then have a shorter or lower key session at the pump track later the same day. Ideally put a meal and a couple of hours between sessions.
or
– Incorporate a pump track session as the skills segment on your weekend skills and endurance ride day. For example, on week 4: warm-up for 30 mins, pump track for 60 mins then steady zone 2 pedaling for 60 mins.
Coach Lynda
Hi Shaun,
I love to hear you got good use from the training plans for 3 years. Getting faster at 57 yrs is tough to do. Holding steady on these challenging courses is fantastic. Good work!
1. Yes, switch to the Masters 100 miler plan for Unbound 100.
2. Follow all your Ortho doc instructions and switch out any exercise that bother your knees. Knee health and longevity is #1 priority. In the Base plan it is ok to put more energy into the strength training and hit the bike sessions with some leg fatigue. If your legs are “shot” and the bike days are not achievable, back off the weights lifted. During the 100 miler plan reduce the weights lifted more and put the priority on having good legs for the bike sessions.
Also look at your daily protein intake and post-workout recovery nutrition to make sure you are optimizing muscle recovery and protein synthesis. Aim for about 2.2 g/kg (or 1 g/lb) of protein per day.
Coach Lynda
Hi James,
It’s a tricky balance knowing when to return to training after a deep effort. With another marathon in 2 weeks, put priority on recovery with light daily movement but no intensity this week. Focus on recovery over more training. Next week, bring back in higher intensity riding but in a low volume so you are ready for the next race.
Coach Lynda
Hi Kelson,
Great questions.
Bench press: Any upper body pushing exercise works. Push-ups are good. Push-ups on your knees are good if you need a lighter option. Another good alternate to bench press is to lie on your back and do a dumbbell press or 1-arm kettle bell press. https://youtu.be/T0Y3OBF1bNI?si=njSHTTs8WtQQIVBy
Cable seated row: Any upper-body pulling exercise works. Bent over dumbbell rows or bent over 1-arm kettle bell rows are super. https://youtu.be/l5qelXL5nfs?si=Xhowm67FhM1TOmJV
Deadlift: Can be done with dumbbells or kettlebells instead of a barbell. https://www.youtube.com/watch?v=l6gDwf3xC6s
Coach Lynda
Hi Gerd,
We spread the training load over the week maximizing every day available for exertion or recovery. By fluctuating high training load days and recovery days we aim for optimal adaptation. Mentally if you would like a complete day off each week, Friday (plan day 5) is the best day. Choose passive rest instead of the optional recovery ride and move the short core and stretch session to the following day.
Coach Lynda
