Mountain bike training plans. Mountain bike coaching.

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Lynda

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Viewing 15 posts - 3,736 through 3,750 (of 3,757 total)
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  • in reply to: Expert XC Base #5669
    AvatarLynda
    Keymaster

    Yes, that works fine usually.

    Lynda

    in reply to: Expert XC Base & Expert XC Build Peak Race #5665
    AvatarLynda
    Keymaster

    metacycle said:

    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.

    Lynda

    in reply to: Single Speed Programs? #5664
    AvatarLynda
    Keymaster

    At the moment I have stalled out on designing pre-built single speed specific

    in reply to: Long efforts Saturday or Sunday/Transition question #5662
    AvatarLynda
    Keymaster

    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.

    Lynda

    in reply to: Expert XC Base #5661
    AvatarLynda
    Keymaster

    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.

    Lynda

    in reply to: TSS scores? #5660
    AvatarLynda
    Keymaster

    N8rhino said:

    ,

    ”If it aint on the bike it ain't TSS.”

    in reply to: 50 Mile MTB – Personal Record Plan question #5659
    AvatarLynda
    Keymaster

    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

    in reply to: ITBFS and High Cadence Drills #5658
    AvatarLynda
    Keymaster

    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

    in reply to: pulled muscle along inside of knee #5656
    AvatarLynda
    Keymaster

    Ouch!

    Re-start riding gently with an easy week when you are ready then start the plan over.

    Lynda

    in reply to: When to starting a 100 mile finisher plan #5654
    AvatarLynda
    Keymaster
    in reply to: When to starting a 100 mile finisher plan #5652
    AvatarLynda
    Keymaster

    Curt,

    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.

    Lynda

    in reply to: Base plan #5651
    AvatarLynda
    Keymaster

    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.

    in reply to: Kilocal and Kilo joules #5648
    AvatarLynda
    Keymaster

    Use the Contact form on the banner menu bar to contact me and we can set up a time for a consult.

    Cheers,

    Lynda

    in reply to: Kilocal and Kilo joules #5650
    AvatarLynda
    Keymaster

    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 work

    in reply to: Setting up the base plan and then the Build and race plan? #5646
    AvatarLynda
    Keymaster

    Riding three bikes is super. Keeps it interesting.

Viewing 15 posts - 3,736 through 3,750 (of 3,757 total)