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Lynda

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Viewing 15 posts - 1 through 15 (of 3,814 total)
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  • in reply to: Stacking and Plan Mod Questions – Time Crunched Plan #27714
    AvatarLynda
    Keymaster

    Hi Micah,

    #1 Stacking recommendations:
    To stretch out your plan to 16 weeks I recommend following all 12 weeks of the plan, then repeating weeks 9, 10, 11, 12 to peak at Fire on the Rim race on Sept 21.

    Insomniac Night Ride Races on July 19 and August 9th fall on week 7 and week 10 of your plan. On these weeks:
    Mon-Wed, follow the plan.
    Thursday, drop the intensity ride and do a 1 hour easy spin in zone 1 instead.
    Friday, race.
    Saturday, take the day off.
    Sunday, 1 hour easy spin in zone 1.

    #2 Workout Modifications Week 2:
    For week 2, switch day 3 and day 4 so you can ride twice before leaving town. For days 5-7, run for the same amount of time as scheduled and follow the plan on your feet.

    Coach Lynda

    in reply to: Moving cat 1 race plan workouts around #27693
    AvatarLynda
    Keymaster

    Hi Sophie,

    I recommend you use Sunday as the first day of your week and do day 1 of the plan each week on Sunday. As there is no ride on day 1 each week, you can keep the plan sequence intact. Day 2 is Monday, day 3 Tuesday etc

    Coach Lynda

    in reply to: Managing minimal time every other weekend #27634
    AvatarLynda
    Keymaster

    Hi Renee,

    You can move the days around to fit your schedule. Swap Sunday and Monday so you strength train Sunday and ride Monday. Swap Friday and Saturday. This gives you Sat and Sunday off the bike and does not miss anything out. Does that fit your schedule?

    Coach Lynda

    in reply to: HR and Power Zones interplay #27616
    AvatarLynda
    Keymaster

    Hi Nick,

    That’s a great question and your perceptions are spot on. Heart rate and power do not track in a linear manner. They are different.

    – Power is a measure of work done.
    – HR is a RESPONSE to work done PLUS hydration status, fatigue, excitement, anxiety, temperature, caffeine/stimulant intake, altitude and more.

    When you put power to the pedals you will immediately be in the target power level. HR is a response that power thus has a time lag of 30-60 seconds to rise up into the zone. Depending on how far into an interval and how steady state your power output is, power level may or may not match HR zone. At the end of an interval you see lag also when power drops immediately and HR gradually comes down. Training with power is more accurate. HR is a fuzzy pacing metric.

    I bet you can increase your HR simply by thinking about a race start, without any power being put to the pedals at all.

    Coach Lynda

    in reply to: Masters XC plan adjustments #27583
    AvatarLynda
    Keymaster

    Hi DBentley,

    That’s cool you are getting so much mileage out of the Masters plans!

    I like your option of repeating week 5 for a three week block and then having a rest week before the race with the following modification:

    – On your second time through week 5, reduce the intensity and duration of the Saturday ride by reducing the 60 minutes at cross country race pace to 20 minutes at cross country race pace.

    Coach Lynda

    in reply to: Starting a plan early #27541
    AvatarLynda
    Keymaster

    Hi Mike,

    You can start the plan now and follow weeks weeks 1-8, then restart the plan at week 1 on April 27 and follow all 12-weeks to a peak at HC100.

    Another option is to follow the first 8 weeks of our Masters 40+ Mountain Bike Base Mountain Bike Training Plan then progress on to the 40+ Masters 100 Mile Mountain Bike Race – Personal Record Plan on April 27.

    Coach Lynda

    AvatarLynda
    Keymaster

    Hi Erik,

    If you are using a smart trainer and Rouvy, select the TrainingPeaks format of the plan. It has the structured workouts which will sync with your Rouvy app and also contains notes on how to perform each workout, duration, distance, TSS, and other training tips.

    The PDF format will not sync with Rouvy.

    Coach Lynda

    in reply to: Zwift Syncing Question #27526
    AvatarLynda
    Keymaster

    Hi Brent,

    Our Finisher series of training plans do not include structured workouts that sync from TrainingPeaks to Zwift. Our Personal Record series of training plans do include structured workouts and the Zwift-TP syncing function.

    Coach Lynda

    in reply to: Night Series Plan #27516
    AvatarLynda
    Keymaster

    Hi Scot,

    Congrats on your podium finish at OP!!

    I recommend you switch to our Masters 40+ 50 Mile Mountain Bike Personal Record Mountain Bike Training Plan for the 6-hour solo series. There is more speed and power work in the 50 miler plan and it is more appropriate to 6-hour racing.

    Recovering from OP first is top priority. Do almost nothing this week. Next week spin lightly a few times, stretch and do some yoga.

    3/4 – Start the 50 miler plan at week 1 and follow it to week 6
    4/15 – Race week, follow week 12
    4/22 – Rest week. Repeat week 6.
    4/27 – week 7
    5/6 – week 8
    5/13 – Race week, follow week 12
    5/20 – Week off plan for recovery and a break from training
    5/27 – week 1
    6/3 – week 2
    6/10 – week 3
    6/17 – week 4
    6/24 – week 5
    7/1 – week 6
    7/8 – week 7
    7/15 – Race week, week 12
    7/22 – Rest week, week 9
    7/29 – week 11
    8/5 – Race week 12

    Coach Lynda

    in reply to: “Masters” training plan; too many hobbies. #27507
    AvatarLynda
    Keymaster

    Hi Rudi,

    So great to hear your hard work is paying off.

    Thanks for posting.

    Coach Lynda

    in reply to: Training plan for almost 40 #27484
    AvatarLynda
    Keymaster

    Hi Jeremy,

    Great to hear you are feeling stronger.

    I recommend you follow our Masters 40+ 50 Mile Mountain Bike Personal Record Mountain Bike Training Plan to prepare and peak for the 64 mile Laramie Epic.

    Coach Lynda

    in reply to: 2024 plan stacking #27475
    AvatarLynda
    Keymaster

    Hi Shaun,

    I love hearing you had a great year in 2023! Looks like you have another super one in the works. That’s so good you are already on week 9 of the Base plan.

    I like your plan up to Gunny Growler.

    5/27 – Take 3 days off after Growler then do short easy zone 1-2 recovery rides for the remainder of the week
    6/3 – Week 11 of the 50 miler plan
    6/10 – Week 12 of the 50 miler plan
    6/17 – Take 3 days off after the Hundo then do short easy zone 1-2 recovery rides for the remainder of the week
    6/24 – Jump into the 50 miler at week 7 and follow it through to week 12 and another peak for Steamboat Emerald Epic on 8/3.

    Coach Lynda

    in reply to: Training Plan for 25 April 3 day MTB stage #27464
    AvatarLynda
    Keymaster

    Hi Nick,

    As your peak race is not until October, I recommend completing the 12-week Base plan to set yourself up for a good season.

    Coach Lynda

    in reply to: 50 mile vs 100km plan #27461
    AvatarLynda
    Keymaster

    Hi Dave,

    I recommend you stick with the 40+ series of plans and follow the Masters 40+ 50 Mile Mountain Bike Personal Record Mountain Bike Training Plan. These plans are designed to stack together seamlessly. The differences in the 100km plan are minor enough that it would not be an advantage for you to switch.

    Coach Lynda

    in reply to: Getting Back in the Saddle #27393
    AvatarLynda
    Keymaster

    Hi Karen,

    I recommend you stack our 12-week Masters 40+ Mountain Bike Base Mountain Bike Training Plan and our 12-week Masters 40+ 50 Mile Mountain Bike Personal Record Mountain Bike Training Plan to peak for a July 27th 6-hour solo race as follows:

    1/15/2024 Start the Base plan at week 1 and follow weeks 1-3. Do 50% of the volume on every workout.
    2/5/2024 Re-start the Base plan at week 1 and follow weeks 1-12.
    4/29/2024 Take a week off training for extra rest or to catch up on a missed week.
    5/6/2024 Start the 50 mile plan and follow weeks 1-12 to peak for your July 27th 6 hour solo race.

    Coach Lynda

Viewing 15 posts - 1 through 15 (of 3,814 total)