Forum Replies Created
- Posts
Hi Zpdelrio,
Thanks for the race report. Congrats on knocking an hour off your time – that’s huge!! Your hard work and race day execution paid off. So great to hear. High fives from me!!
Coach Lynda
Hi Ann,
Take 2 more recovery days. Riding it out will lead to more fatigue and hamper performance development long term.
Review our Recovery Strategies doc to see if there is anything you can add or improve to your recovery routine.
Coach Lynda
Friday: It is always a good plan to keep your race bike clean for race day! Follow the same ride duration and intensity as prescribed for the pre-ride but stick to non-mucky dirt or stay on the pavement. If you are a regular indoor trainer user it is ok to do this ride on the trainer. If you are not adapted to the trainer it is a better choice to ride pavement or take the day off if outside conditions are terrible.
Race Day: Spin easily for 10 mins prior to the 8:35 am meeting in HR zones 1-2. After the meeting, spin for another 5 mins in HR zones 1-2 then 5 mins in zone 3. Check the start-line situation and stage at this point if needed. If you have more time, take 1 min to gradually build from HR zone 1 to 4, then 3 mins easy in zone 1. Check the start-line situation again. If time, repeat the 1 min gradual build up to HR zone 4 then 3 min HR zone 1. Now line up on the start. You are ready to race!
Have a great race. Post in our Athlete Stories and Race Reports Forum and let me know how it goes. I always love to read race reports!!
Coach Lynda
Hi Zpdelrio,
I recommend missing out Wednesday. Move the following days up to pull race day onto Saturday.
The best warm-up is done during the 20-30 mins prior to starting. Do you have this time available after the meeting and before you need to get to the start line to stage?
Coach Lynda
Hi Frank,
It is normal to see a difference in FTP indoors to outdoors, especially if you mostly ride outside. Using a lower FTP value for indoor interval training is a good strategy.
Often in the winter when athletes spend more time indoors and less time outdoors this FTP gap lessens and may disappear. It is not a static situation. Becoming more adapted to indoor riding or riding on an app like Zwift that mimics many aspects of riding outdoors will also narrow the FTP gap between indoor/outdoors.
Coach Lynda
Hi Frank,
The interval duration and intensity are the priorities. 10 minute big gear riding on a flat road is the best option.
Coach Lynda
Hi Ty,
I love to hear you planning ahead so far. You can make big gains with that much time to train. I recommend you follow this training plans stack, timing it to end at your first 100 miler race in 2022.
– 12-week Category 1 Cross Country Mountain Bike Base Mountain Bike Training Plan
– Schedule 1 week off between plans for an extra recovery week or to catch up on a missed week
– 12-week Category 1 Cross Country Mountain Bike Build, Peak and Race Mountain Bike Training Plan
– Schedule 1 week off between plans for an extra recovery week or to catch up on a missed week
– 12-week 100 Mile Mountain Bike Race Personal Record Mountain Bike Training Plan
Coach Lynda
Hi Mike,
Awesome to hear your FTP is rising. Hard work and excellent recovery are paying off!
I recommend using your week 10 day 2 workout as a test. That way you can stay on plan and get a solid check on your power levels. Do this one outside if possible. Do your 3 x 20 and push up the pace as far as you can while keeping a mostly even power average over the 3 intervals. E.G. the 3 intervals will go 250w, 252w, 255w or something like that. If you blow up and are unable to finish the 3 x 20 or fade dramatically on your final one, keep your current FTP with no changes. Empty the tank on the final interval! The average power from the 3 x 20 is your new FTP.
I’m leaving for my annual month-long sabbatical and will close the forum at 5pm today until Oct 1st. Get back to me asap with further questions!
Coach Lynda
Hi Mike,
Ah – that mostly leaves you using the start of your race to complete your warm-up. I recommend doing a 15 min power L1-2 spin before the 5:30am meeting to get the aerobic system going but do not add any harder efforts. Pedaling will activate cycling muscles and get blood flowing better than Normatec Boots. Spinning your legs in power L2-3 on the downhill section is great and can be used to continue warm-up. If you still don’t feel warmed up enough to hit full race-pace by the time you start the 10 mile climb, pedal conservatively for 5-10 mins gradually ramping up to race pace. With plenty of passing opportunities in the first 10 miles and everywhere on the course you can be patient with your start pace.
Coach Lynda
Hi Mike,
That’s a tough one. Help me understand the start scenario better.
1. Is there time to add any warm-up between the meeting and the start? How many minutes?
2. Is the downhill start mile coasting or pedaling? If pedaling, what power level and cadence is needed to stay with the pack?
3. Is there good passing opportunities on the 10 mile/2k climb?Coach Lynda
Daum,
The idea is to limit efforts like this to nail optimal pacing on race day. Save those efforts for interval training when the focus is increasing fitness. On race day and during race-pace sessions the focus is dialing in your optimal most efficient pace.
Coach Lynda
Hi Bubbabaek,
Following the TIME CRUNCHED Category 1 Cross Country Mountain Bike Base Mountain Bike Training Plan is the perfect plan for you. Given your great base and current fitness level, I recommend skipping the first few weeks of the plan. Start on week 3 or 4 to land at your last race on week 12.
Coach Lynda
Hi Rayrayoc,
It is optimal at being efficient at all cadences. To be efficient you should train the entire cadence spectrum from high to low. When cadence recommendations are in the training plan, strive to achieve them. If you are struggling to feel efficient at 90 rpm, stick with it to improve. On rides where there is no cadence recommendation, ride in all cadences and at your preferred self-selected cadence. The goal is to improve in the entire cadence spectrum as that is what you will need for mountain bike racing.
Coach Lynda
