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Lynda

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Viewing 15 posts - 16 through 30 (of 3,757 total)
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  • in reply to: Preparing for my first 24H race #25735
    AvatarLynda
    Keymaster

    Oh that’s disappointing. I love your option 3! That makes it personal. Have a tremendous ride. I look forward to hearing how it goes for you.

    Coach Lynda

    in reply to: Preparing for my first 24H race #25731
    AvatarLynda
    Keymaster

    Hi ZP!

    Race week – exciting! Do everything you have practiced in training. Nothing new on race day. Eat food you have practiced with and all the equipment you have trained with. That’s the key to a successful race.

    Have a great time!

    Coach Lynda

    in reply to: Adjusting 2-5 Day Bikepacking Program #25719
    AvatarLynda
    Keymaster

    Hi Scott,

    To “time-crunch” the 2-5 Day Bikepacking program I recommend the following:
    – Drop all recovery rides in favor of passive rest.
    – Take Wednesday completely off
    – Reduce the warm-up and cool-down times on all intervals sessions

    If you need to further time-crunch
    – Drop the shorter ride on weekends.
    – In week 9 reduce the 3-day bikepacking trip to 2 days.

    Coach Lynda

    in reply to: Recovering a training session #25718
    AvatarLynda
    Keymaster

    Hi Dave,

    The 3 x 12 L4 session was scheduled on day 2 of week 2 in our Masters 40+ XC mtb build peak and race training plan.

    Adding extra riding to your plan reduces the effectiveness of the plan. “Riding with friends” can mean anything! The more intensity and TSS you add off-plan, the more you dilute your performance goals. If your ride with friends can be in zone 2, that is your training ride for the day.

    Coach Lynda

    in reply to: XC more power steep climbs #25717
    AvatarLynda
    Keymaster

    Frank,

    Great to hear your races are going better than ever before. In May, include training that has more course specificity to your June races. If the race courses have many 10-40 sec climbs, put in a workout once per week of 10 – 40 sec intervals. If the course demands another strength, include a ride once per week focusing on that course demand.

    Coach Lynda

    in reply to: Tech skills refined sessions #25716
    AvatarLynda
    Keymaster

    Hi Dave,

    Yes, repeated punchy climbs will be a detriment to other training days. Find a location where you can keep your intensity lower. Parking lot skills, bike park or mellower trails are good options.

    Coach Lynda

    in reply to: Preparing for my first 24H race #25577
    AvatarLynda
    Keymaster

    Keep up the good work!

    Coach Lynda

    in reply to: race week #25571
    AvatarLynda
    Keymaster

    Hi Joan,

    A 40 mile race in week 1 can fit. When you add a race, also add more recovery before and after the race.

    Edits to make to week-1 to fit a Sunday race:
    Thurs: Do the workout from week 12 day-2/Tuesday instead of the scheduled ride
    Sat: 1 hour easy spin
    Sunday: race

    The following week-2:
    Monday: off
    Tues: Do the Monday strength session and miss out the circuits
    Thurs – Sunday: If you are still tired from the race add another recovery day. If you can hit the power at the appropriate PE, do the workout on the schedule. Favor rest over training whenever you are not properly recovered for the workout.

    Coach Lynda

    in reply to: Best training plan for Single Speed endurance races #25568
    AvatarLynda
    Keymaster

    I recommend 32 x 20 primarily for that headwind in second half! Plus having an easier gear for the single-track at the end when you are tired is better. I rode 32 x 20 both times and my fastest finish was W – E in 15:31. Settle-in at an easy to moderate effort and eat/drink when you are on the flats, coast the descents and enjoy the gear on the climbs.

    Coach Lynda

    in reply to: Best training plan for Single Speed endurance races #25565
    AvatarLynda
    Keymaster

    What size wheels on your bike?

    in reply to: Best training plan for Single Speed endurance races #25560
    AvatarLynda
    Keymaster

    Hi Rachel,

    – Do all your long rides SS.
    – Add plenty of hike-a-bike to these long rides as you will need that foot travel training for SS racing.
    – Interval days can be done with gears so you can hit the correct target cadence and intensity.
    – Recovery days are best on gears. If you do a recovery ride SS, install an easy gear and use flat terrain. If you don’t have these options, a day off the bike is better than over-doing a recovery day on the SS.
    – It is ok to mix up geared and SS training.
    – Change your SS gear to match your terrain and goals for the workout. Don’t get stuck doing everything with the same gear.

    I’m excited for you. I have SS’d Kokopelli trail twice – it is such an amazing route. I prefer West to East on the SS. That shandy road west of Dewey Bridge is a much kinder descent than climb!

    Coach Lynda

    in reply to: Best training plan for Single Speed endurance races #25556
    AvatarLynda
    Keymaster

    Thanks for the additional info. That is a full schedule! As Kokopelli, your top priority event is first, I recommend you jump right into the 100 Mile Mountain Bike Race Personal Record Mountain Bike Training Plan. This is a 12-week plan. Starting from today you have 10 weeks to Kokopelli. I recommend starting this plan asap and crunching it down to 10 weeks by missing out weeks 5 and 9.

    5/2 – After Kokopelli take a week off training to recover and catch up on sleep.

    5/9 – Another week off-plan, riding easy and completing your recovery from Kokopelli

    5/16 – Start the 12-week 100 Mile Mountain Bike Race Personal Record Mountain Bike Training Plan again at week 1 and follow all 12 weeks to a peak at Pierre’s Hole 100. Insert Wasatch 50 and Butte 50 by adding extra rest before and after those 2 races.

    8/8 – Take a week off after Pierre’s Hole for recovery

    8/15 Next I recommend switching to the 2 – 5 day Bikepacking Race Mountain Bike Training Plan and jumping right in to week 9.
    8/22 – week 10
    8/29 – week 11
    9/5 – week 12 and Fitzgeralds Joyride 400
    9/12 – week off for recovery
    9/19 – easy week off-plan to complete recovery or week 9 if you have good energy
    9/26 – week 10
    10/3 – week 11
    10/10 – week 12 and AZT 300

    After AZT 300, rest, recover, have fun on your bike and show up to 25 hours of Frog Hollow fresh with a season of training under your belt!

    Coach Lynda

    in reply to: Calculating HR and power zones #25555
    AvatarLynda
    Keymaster

    Hi Tammy,

    RPE is the standard abbreviation for Rating of Perceived Exertion. I have never heard it used to abbreviate Repeat Heart rate, Power and Performance Field Test.

    Data analysis tools on TrainingPeaks are a premium feature that requires a subscription. Depending on what device you recorded your test on, you will have access to various data in your device.

    Coach Lynda

    in reply to: Best training plan for Single Speed endurance races #25538
    AvatarLynda
    Keymaster

    Hi Rachel,

    Please provide more information so I can understand your season and return an accurate answer.

    1. How many miles, and days is your Kokopelli ride? What is your approach to Kokopelli trail? Go non-stop as fast as possible or tour and sleep full nights etc?
    2. Provide dates for all your events
    3. Rank your races in order of importance to you
    4. Pierres Hole 100 km or 100 mile?
    5. What is your approach to Fitzgeralds Joyride 400? Go non-stop as fast as possible or tour and sleep full nights etc?
    6. What is your approach to AZT 300. Go non-stop as fast as possible or tour and sleep full nights etc?
    7. Frog Hollow – team or solo?
    8. What is your current fitness level and experience racing your single-speed?

    Coach Lynda

    in reply to: Calculating HR and power zones #25533
    AvatarLynda
    Keymaster

    Hi Tammy,

    What is the RPE?

    I did the RPE today

    Coach Lynda

Viewing 15 posts - 16 through 30 (of 3,757 total)