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Copy that and thank you for the additional information.
Also to be clear I have read your article on cramps as well as many other articles. I understand much of the cramping is probably from me going beyond my abilities but two seasons ago I could go hard on climbs until fatigue would be what slow me down. Now it seems that cramps stop me before I even get to fully fatigue.
Hi again, Lynda. I’m getting back to you on this thread a couple months later. Regarding cramps I’ve done two races in the last couple months and I’ve gotten cramps late in these races in my vastus medialis again. I never had these the last two seasons racing. This has happened at five out of eight races this year. It starts with out of saddle climbing but it also can happen during in the saddle climbing as well in longer events. Iv’e tried hot shot and it seems it may help about half the time but I’m also slowing down and/or stopping to stretch at the same time so I don’t know if the hot shot is helping. Iv’e still managed to get many top three Expert/Cat-1 this year even with the cramps.
1) I know you said not to add weighted lunges to my strength training but I was doing them two seasons ago and they seemed to be good for my vastus medialis strength. Could I possibly swap these out for the box blasts in you plans for next season?
2)Could I add more miles to your training plans on the prescribed longer non interval days to help this? I feel like a do fewer hour plus rides with your plans than when I was training two seasons ago.
3) Should I try adding some sodium intake before longer training rides and races and also in my Skratch labs drink mix during?
My training plans have been Masters base then Masters XC build and race and then the 50 miler plan for a late September long race.
Sorry. Yes to using the easier pre race week in the schedule or yes to shortening the harder weeks intervals?
Thanks Lynda. These are very helpful answers. I have a follow up question to your above answer #2.
When I have an A race during the build and race plan on a week that happens to be at the end of a hard training week in the plan would I insert the easier pre race week schedule you have in this plan or possibly do lower amount of the prescribed intervals during that pre race week?
1) Between 1:30 2:30 race time
2) I think even at a B race I would be going almost as hard as an A race as I would be seeing what my early in race limits are without worrying about finish time.
Hi Lynda. I just attempted my second 20 minute test as per week 6 of the base program. There was a rock slide on the fire road uphill I was testing on so I had to cut the test short at 16:30 minutes. I think I was starting to fade a little on the last 3 minutes but I think i would have held steady at a similar level until 20 minutes. Is there an adjustment I can make to the calculation to get a proper FTP for this shorter test effort?
Also do I include my first 10-15 seconds which was showing a 200-500 higher power spike than the rest of the effort to get my average power over the whole effort?
One other question:
I started the base plan on December 31 and the build plan would have me finishing and peaking June 16.
The race I would like to peak for is a week later on June 23.
What training week should I insert to make it line up perfectly? Do I insert a hard or easy week during the base plan to shift the start of the build and peak plan to a week later?
Thanks for the last reply. I may continue with the 50 mile plan after the build and peak plan.
I have been following the Masters base plan pretty well so far. I’ve also purchased the Masters build and peak plan. I was wondering if still doing squats through the last few weeks of the build/peak plan and beginning of my race season is optional in your opinion. I thought possibly it could be a bit too much leg work on top on training and racing at the same time.
Also what weekly plan would follow week 12 of the build and peak plan if I decided only to do XC events this season and not compete in the late season 50 miler I mentioned? Do i just keep repeating the last week of the build peak plan?
If I do want to do one or two 50 mile races earlier in my season (in addition to the one in late September we discussed), how would I adjust the length of some of the bike sessions in either the Masters base and Masters build plans?
OK. That makes sense. I would just start at the beginning of the Masters 50 mile plan and not further in to the plan since I would be in the middle of the racing season? Just wondering
Lynda. I would be done with all of the 1:30-3:00 hour races at the end of August. The long race, Grizzly (100k) is September 28. There might be one other long race to do but I think the 100k one is the only for sure event I want to do. I expect to finish around 5:30 hours for this event.
If I start my Base plan Jan 1 as planned then the following Build plan would end around July 1. I wasn’t trying to time the plans to peak for a specific XC race. I am starting the the Base plan Jan 1 as I was taking an even two months away from racing and training from November through December.
Hi Lynda. I’ve bought the Masters Base plan. Looks good! I will start this Jan 1 and then start the Masters Build plan after.
All of my summer XC races are around 1:30-2:30 long but there are a couple 4-5 hour races in august and september. How would I adjust my training length in the build plan to prepare for those events?
Lynda. That all sounds very good. The answer to my question about leg weights was actually in the masters program!
I will be in touch if I have more questions.