Mountain bike training plans. Mountain bike coaching.

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devolikewhoa83

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  • in reply to: single leg pedaling drills #21679
    Avatardevolikewhoa83
    Participant

    Thank you!

    I can confirm it indeed does. People looked at me funny but it was a good session. You really have to hold your core since you can’t rely on the built-in stability of the trainer. Also easy to tack on some endurance afterwards without being bored out of your mind staring at the wall šŸ™‚

    in reply to: Early Season training #21552
    Avatardevolikewhoa83
    Participant

    Thank you! Always fun to get some unstructured hard riding.

    The first KOM i picked, I both overcooked it and misjudged the length–it would have been way shorter than 20 mins, but rather than stopping i went harder and got a new 5 min season PB (350w); i rested a few minutes and tried a different hill, and got a season PB for 20 mins of 288w.

    These are both down from season-peaks of last year but they are about 20 watts higher than where i was this time last year.

    I kind of think of this as a perfect position to be in when entering base

    in reply to: Early Season training #21545
    Avatardevolikewhoa83
    Participant

    so . . . .

    I ended up delaying the start of the plan, not because i didn’t want to follow your advice, but instead because there were something like five (kind of) sunny days in a row with absolute hero dirt and i could not pass it up! It’s going to rain most days until May, so this was a critical opportunity.

    As a result i’ve done a lot of MTB over the past 9 days or so and a long-format FTP test to get a value (I find them more accurate than the 20 minute test and not much more taxing).

    So now hte question is, Base starts today, with 20 min test scheduled for tomorrow.

    Given that i just did an FTP test last week, what should i replace the test with this week? A little bit of extra endurance, maybe? Or maybe, since it’s normally a hard test, it’s basically an extra hard day already pre-budgeted, and i can go out on the MTB and slam KOMs and go as hard as i want?

    in reply to: Early Season training #21485
    Avatardevolikewhoa83
    Participant

    Thanks! I’ll check it out.

    The biggest issue i have is remembering to eat on the bike. Like just cruising along at the high end of z2 / low end of tempo, you can go for a while but if you do the math, calorie demands are huge. I started paying attention to it at the end of last season and realized i was ending every ride in a huge deficit. I started eating more and my performance skyrocketed and i felt SO much better the next day. But even with focused attention on it, i still find it hard to keep up. It’s almost like on some rides you need to eat at every available opportunity, which feels absurd.

    in reply to: Early Season training #21473
    Avatardevolikewhoa83
    Participant

    Thanks! Interested to get your views on this. I sometimes have tried free-handing a week or so of tempo, stacking as many back to back days as i can do, then backing off, then repeating, and found that gave a good boost without requiring too much recovery time, THEN start hitting the plans.

    But this time i will follow your suggestion. Just pumped to get back at it.

    I’ve got a local XC and endurance MTB series (25, 30 and 50 or 60 mile distances) that I hope happens this year, plus the High Cascades 100 in July. I don’t think that my training needs to change much to get a good result, but my eating definitely does.

    in reply to: twofer one #19645
    Avatardevolikewhoa83
    Participant

    haha very fair. I don’t know where hte impulse to say it is “quick” comes from. I should work on that.

    And, that makes perfect sense, actually.

    Thank you!

    in reply to: Gettin huge in the weight room #19609
    Avatardevolikewhoa83
    Participant

    Interesting.

    Thank you! I am going to buy one of the 40+ plans and take a look. I’m not 40 quite yet but I think a plan scaled for some additional strength training might be helpful for me.

    in reply to: Scheduling Early Season Races #19605
    Avatardevolikewhoa83
    Participant

    Thanks!

    in reply to: Post-Season Recovery #19581
    Avatardevolikewhoa83
    Participant

    Checking back in! The snow bike race (my first) was brutal and truly devastating. A real slobberknocker.

    The reason was a dumping of blizzard snow all over the mountain west where the trails went from groomed single-track to mashed potatoes that you could barely ride through. If someone ahead of you fell off, you were running with your bike for a while until you had the chance to get back on, and running was not really any faster than walking. They shortened the course to 18 miles and those 18 miles took me 3.5 hours, with average HR around 182 (Zone 4). And i was closer to the front htan the back!

    Bottom line:

    – normal conditions, the normal cat 1 base / build progression would have probably been perfect, that or a gravel grinder training plan
    – as it was, an endurance plan (with some running :)) would have been best
    – but there was no way to know in advance

    I will definitely be back next year.

    in reply to: Too much intensity in build phase #19490
    Avatardevolikewhoa83
    Participant

    Fair enough, and okay will do. I think i psychologically gravitate towards zone 3 because it “feels” like the right amount and kind of work. Probably before i had a power meter, i did way too much of it without realizing it.

    in reply to: Too much intensity in build phase #19485
    Avatardevolikewhoa83
    Participant

    Got it, thanks! I could probably do better sleep, but i think my nutrition overall is pretty good. Less coffee during teh day might help, especially after i’ve worked out. But some of these weeks still might be a lot for me.

    In terms of subbing out the workout, any problem with making it an endurance day rather than recovery? Like Zone 3 intervals, but not enough to really beat ya down?

    Other than that, i’ll check out the masters plans

    Thanks!

    in reply to: Post-Season Recovery #19393
    Avatardevolikewhoa83
    Participant

    Got it, that’s a great idea. I was thinking i would do a few weeks / months of a “winter / pre-season” type program (lower intensity, slow aerobic build, weightlifting, work on weaknesses that are specific to me), then move to “base”, but I could do as you suggest and start straight in with “base,” then do the build (which would coincide nicely with summer), then the six hour program.

    Maybe what i will do is table this whole thing until after the fat bike race in March. Then, I can see how i feel after about a week off. Also, at that point, race calendars for 2019 will be starting to be released, and i can take a look. If there are some fun looking XC races in my area during the summer that i would want to try (and try to be fit for), i will follow your suggested stack.

    Thank you!

    in reply to: Post-Season Recovery #19389
    Avatardevolikewhoa83
    Participant

    That’s fair, i guess there’s no “one” right answer. Looking at it this way, I see it as i basically have April and May available (with the race in November, i’d probably start a base plan ON June 3rd). I might actually say end of march is also available, because i don’t think i’ll be able to take two whole weeks COMPLETELY off (my girlfriend says she thinks i am addicted to exercise on a chemical level)

    At least in the beginning the weather will be crappy and the best riding is not super nearby. I definitely will hit the gym but i’d also like to improve aerobic endurance: this year was my first year back training after a long layoff, and i had a tough time adapting in the beginning (it took over a month for it to “click”). Structure for me is always better than no structure.

    So, maybe three days in the gym, four days riding, organized around Z4 or sweetspot intervals? Not the most exciting but it’s how i like it šŸ™‚

    in reply to: Hard and Fast Offroad Rides #19272
    Avatardevolikewhoa83
    Participant

    Thanks a lot for this. I’ve always been a Skratch labs guy but they don’t look all that different. I like the idea behind the probiotics in Skratch, but who knows really whether it does anything. Similarly, if supplementing glutamine actually makes a difference, then i guess CarboRocket is better.

    Well, can’t hurt to try both!

    in reply to: Hard and Fast Offroad Rides #19270
    Avatardevolikewhoa83
    Participant

    Thanks a lot for the response and the tips. I will definitely try to improve the recovery and if I still can’t after a year of racing and training, maybe move to the masters plans.

    For what it’s worth, intensity has always been harder on me than lower intensity + volume, even in high school track and field. I got a lot faster from running 5 to 10 miles at a time, but 400s and 800s would usually wear me out to the point of being counterproductive. It could be one of those things where you need to train your weaknesses, but not TOO much, because it’ll be very taxing on you and that’s why they’re “weaknesses” in the first place.

Viewing 15 posts - 1 through 15 (of 32 total)