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Yes, that works fine usually.
Should I just “pre-do” the first 4 weeks of the base plan, then start Feb 2 as planned?
thanks for any insight
Yes, “pre-do” (I like that phrase!) the first 4 weeks of the plan but not exactly. Hit about 70 – 80% of the workouts and ditch 20 – 30% of them in favor of skiing and snowshoeing and other fun things to do outside in the cold and snow. Cross training is still super at this time of year.
At the moment I have stalled out on designing pre-built single speed specificDecember 23, 2008 at 12:40 pm in reply to: Long efforts Saturday or Sunday/Transition question #5662
Switching days works OK. Not switching them is better.
Roll the plans back-to-back if it fits exactly with the timing of your “A” race.
Week #4 on the plan is a recovery week so it is no biggie missing out this week.
Put your power meter on the bike you do the most training on.
”If it aint on the bike it ain't TSS.”
Your most important race or “A” priority race is scheduled for the last day in week #12.
This is a Sunday. If your race is on the Saturday in week #12, some minor tweaks to week #12 are in order. These tweaks
Spin-ups: Slowly increase your cadence (or spin-up) to max rpm or the rpm recommended in the workout description over 30 seconds. When you begin to lose form and bounce back-off and then hold it.
One leg pedaling drills are to improve pedaling form. Drop the cadence to the rpm where you can do them with perfect form. Over the duration of the training plan work
Re-start riding gently with an easy week when you are ready then start the plan over.
Breck 100 and Leadville are nicely spaced out to race and do well at both.
The training plans are 12 week plans.
What I would suggest is to start the 100 miler PR plan 12 weeks prior to Leadville on 5/25/2009. Follow weeks 1 – 8 of the plan and race Breck 100 at the end of week #8 instead of the long 7 hour ride planned for that weekend. In week #9 skip all the rides on the plan and take a recovery week (like week #4 but with an easy spin instead of the test on Thursday).
Complete weeks # 10 (7/27), 11 (8/3) and 12 (8/10) to peak for Leadville on 8/16.
I recommend you follow the regular Expert Base training plan, not the Time Crunched plan and stick to the weekend ride durations. If you are time crunched Mon-Fri, you can reduce the warm-up and cool-down time on each ride to shorten ride duration and keep the quality work intact.
Use the Contact form on the banner menu bar to contact me and we can set up a time for a consult.
1kJ = 0.24 Calories (or more precisely 0.24 kilo calories).
A human body is about 22% efficient at pedaling a bike thus the rough estimate bandied around that it takes the human body 1 Calorie to produce 1kJ.
The studies that have estimated the efficiency of the human body at pedaling have been done on trainers in labs.
So this does not relate to mountain biking at all. More technical terrain, more hike-a-biking, less gears, more standing and upper body workDecember 11, 2008 at 7:50 am in reply to: Setting up the base plan and then the Build and race plan? #5646
Riding three bikes is super. Keeps it interesting.