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Lynda

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Viewing 15 posts - 1 through 15 (of 3,764 total)
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  • in reply to: Using smart trainer #26665
    AvatarLynda
    Keymaster

    Use all your modes at different times to get full use out of your trainer. Resistance and level mode are non-ERG modes and are good for the short duration intervals.

    Coach Lynda

    in reply to: Using smart trainer #26662
    AvatarLynda
    Keymaster

    Congrats. You will enjoy the Kickr.

    I recommend mixing it up and using ERG mode sometimes and level mode sometimes when doing tempo, sweet spot, threshold and longer VO2max intervals. For short duration intervals of 1 minute or less, level mode is best.

    ERG and level mode have pros and cons. If you use both, you can take advantage of the benefits of both styles and be a more adaptable athlete.

    Here is a run down on the advantages of either mode.

    Coach Lynda

    in reply to: TransPortugal #26646
    AvatarLynda
    Keymaster

    Hi Skidmark,

    Sorry to hear about your tumble and injured knee šŸ™ I recommend completing the entire base plan and shortening the race plan. Shorten the race plan by removing weeks from the beginning of the plan.

    Heat adaption is most important in the 7-10 days prior to your event. The best scenario is to arrive early in Portugal and adapt to the local conditions.

    Riding indoors in a heated room for low intensity workouts is a good method to heat adapt. Don’t do this for higher intensity rides or longer endurance rides. For these rides, sitting in a sauna or hot tub after the ride will stimulate heat adaptation.

    Here are a few articles
    Are you prepared to race in the heat?

    USA Cycling on racing safely in the heat.

    Coach Lynda

    in reply to: TransPortugal #26635
    AvatarLynda
    Keymaster

    Hi Skidmark,

    Thanks for the kind words and congrats on your great TransPortugal finish.

    With 25 weeks to the start of TP I recommend you follow this training plan stack:

    – 12-weeks Masters 40+ Mountain Bike Base Mountain Bike Training Plan
    – 12-weeks Masters 40+ Mountain Bike 5-7 day Stage Race Mountain Bike Training Plan

    Following the Base and then Stage plan is the best way to develop your performance and peak for TransPortugal.

    Coach Lynda

    in reply to: Repeat last 5 weeks of Base Masters Plan? #26612
    AvatarLynda
    Keymaster

    Hi Tom,

    Repeating the last 5 weeks of the Base 40+ plan is a great option. If you had 6 or more weeks I would recommend following the first half of our Masters 40+ Cross Country Mountain Bike Build Peak and Race Mountain Bike Training Plan for a speed and power training block.

    Coach Lynda

    in reply to: End of the year vacations #26593
    AvatarLynda
    Keymaster

    Hi Xavier,

    I recommend starting the plan a week early then pausing it for the week you are on vacation with your family. Enjoy the family vacation! Ride very little or not at all during that week.

    Coach Lynda

    in reply to: Power and performance field test….indoors #26582
    AvatarLynda
    Keymaster

    Hi Travis,

    Welcome to the forum.

    1. Yes you can do this test indoors on your Wahoo Kickr. Disable the ERG mode for the test.

    What Are the Different Modes On My Smart Trainer?

    It is important that you control the resistance and the power during the test rather than have your devices tell you what to do. The goal is the highest average 20 min power. Control the Kickr with the Kickr app and record the workout for upload to TP on your Garmin 830.

    2. Use the Kickr app to control the test. Use the resistance mode

    3. You can repeat the 20 min test outdoors when you have a better weather day. TrainingPeaks does not have an FTP workout. Wahoo does.

    4. Use the ERG mode on your Kickr and the structured workouts from your training plan to have your indoor trainer control resistance.

    Coach Lynda

    in reply to: Planning ahead for BCBR, but starting overweight šŸ˜¬ #26565
    AvatarLynda
    Keymaster

    Hi Dekaru,

    Welcome back to training! 39-weeks is plenty time to hit your goals!! BCBR is one of my favorite stage races. With your training and racing history, I recommend you start with either the
    Category 1 Cross Country Mountain Bike Base Mountain Bike Training Plan or TIME CRUNCHED Category 1 Cross Country Mountain Bike Base Mountain Bike Training Plan, rather than the weight loss plan.

    An ideal scenario is to complete a 12-week base plan then pick a 50 miler endurance event 12-weeks later to peak for and follow the 50 Mile Mountain Bike Race Personal Record Mountain Bike Training Plan. This plan will give you the combo of endurance and speed training ideal for BCBR.

    For the final 12-weeks leading into the race the 7-Day Mountain Bike Stage Race – Personal Record Mountain Bike Training Plan is the plan to follow.

    Coach Lynda

    in reply to: 100k race plan adjustments #26519
    AvatarLynda
    Keymaster

    Yes, add time to the L2 section at the end of the week 7 day 7 ride. Also to week 8 and 10, day 7 rides.

    Do not add time to any rides in rest week #9 or taper week # 11.

    Coach Lynda

    in reply to: 100k race plan adjustments #26517
    AvatarLynda
    Keymaster

    Hi DBentley,

    Great to hear you are getting good use out of your training plans.

    9k of elevation gai is a lot! I recommend adding 30 mins to your race pace and 60 mins to your steady moderate days to train more specifically for the 100k. Keep the mid-week interval sessions unchanged.

    Coach Lynda

    in reply to: Race Pace for multi-stage race #25903
    AvatarLynda
    Keymaster

    Wow that’s awesome! Congrats! Great job pushing hard and making up time after a couple of set backs!

    Coach Lynda

    in reply to: Leadville 100, Silver Rush 50 stack question #25895
    AvatarLynda
    Keymaster

    Hi Gabe,

    Congrats on your 9:18 Leadville finish – that’s awesome!!

    Thanks for the note.

    Coach Lynda

    in reply to: is trainer duration equal to outdoors duration #25894
    AvatarLynda
    Keymaster

    Sean,

    Yes, I am suggesting breaking up the monotony of a long indoor ride by accumulating other aerobic activities to make up a similar duration.

    Substituting an adventure race for a long ride is great for one week. I don’t recommend doing it every week.

    Coach Lynda

    in reply to: 20min test on flats or climb #25890
    AvatarLynda
    Keymaster

    Hi Dovas,

    The top priority with a testing segment is no stops or time when you are forced into really low or really high cadence. Also, a hardpacked smooth surface where traction is not an issue is important. Official Old San Marcos Pass looks like a super route if it has no stops and a good surface.

    Coach Lynda

    in reply to: is trainer duration equal to outdoors duration #25889
    AvatarLynda
    Keymaster

    Sean,

    Ideally the answer is yes but 5-hours on the trainer is a tough one to pull off. Can you ride for a short time outdoors? Do you have another outdoor aerobic activity you can do instead?

    Coach Lynda

Viewing 15 posts - 1 through 15 (of 3,764 total)