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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! 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.
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!
– 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.
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.
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
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.
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 🙂
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!
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.
Thanks! I’m really looking forward to next one. My plan is to recover from this (probably for about a week or so), then start a slow re-build for the 28 Below Fat Bike 50K in South Dakota halfway through March. I think i still have enough left in the tank because although i started riding about March this year, i only really started going hard in about May/June. And, I only did one race.
Then, i’ll start hitting the weights / yoga studio while i plan next year 😀
Thanks Linda, I appreciate these thoughts. I think a lot of it is mental; it’s easy to fall into the mentality as an athlete that if you are working hard / tired, you must be doing all that you can do in order to get faster. It makes it hard to stay the course if you feel worse even while resting.
On the HRV point, I guess i should clarify that it isn’t that HRV starts to fall again after resting, but rather that my HRV app only starts to give “advice” about how well one is adjusting to a training block after there’s been enough readings to see a statistically significant trend.
on the one hand this is good (it means going riding tired one day will not make it suddenly start telling you MALADAPTATION or anything like that), but it also means that by the time it starts telling you to take it easy, in many cases you already have been taking it easy. I think what happened the past few times is that I overdid it at the end of the last big block, and by the time i was a good few days into the rest week, the app “noticed” it.
Okay very fair points. I have found with my multiple PMs (Quarq, Stages and Elite Direto) that they stay very close together except for at the very high high highest end, and that is a place my power goals don’t really cover (plus i scrub extreme outliers), but of course you’re right that impacts NP and IF and for some rides that could be significant.
I guess i have always basically approached it as, a +/- 5 to 10 watts at a duration doesn’t necessarily mean improvement or a step back, because it could be PM calibration or PM differences. Mentally I’ve already told myself that a change needs to be relatively big before i’ll believe in it.
But of course you’re right. And 10% is a lot.
Hey guys, I know this is an old topic but it’s a pretty relevant one for me.
Is it really a big deal that different PMs read differently? It seems like at the end of a season, that would really just be a rounding error for purposes of TSS and even training zones since those are only estimations based on a proxy (i.e. FTP test) for what can’t be directly measured (i.e. what’s going on inside physiologically).
Or am I being too relaxed about this?