Rob Chose Official Coach Thread
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
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Your Notes
I am not doing triathlons but just bike focus events. May 19th I completed a 100mile MTB event with over 6,700feet of climbing in 6hr 30minutes. My average HR was in middle of zone 2. I definitely had a lot more to give.
I generally rank in the top 25% of any event. I trained all winter on Zwift using my wahoo kicker. My FTP on mtb is just over 300 and somewhere close to 330 on my road bike. I am in the best shape I have been in some time. According to strava I ride 11hrs/week and 178 miles/wk(but that’s for the year). I would say I am trying to get around 15 hours in a week at this point. Day 1 easy recovery day-20-25miles
Day 2- 2 x 20 ftp/zone 4 with 5 min rest in between hold rest at zone 3(30 miles)
Day 3- trying to work in Hills or VO2 sets but travel schedule has not allowed me to be consistent in this area.
Day 4-try to get a 3-5 hour ride in depending on schedule
Sat or Sunday 5-6 hour ride and looks very similar to day 2 but do 30 minute warm up and hold zone 3 for longer period after completing the two zone 4 intervals.
All this is done on mountain bike in preparation for Leadville.
Your Races
- 06/23/2018 Lutsen 99er mtb 100mile
- 08/11/2018 Leadville mtb 100miles
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on Final Surge as you need to. Learn more about each plan on the Training Plan Central Page.
Last updated by Coach on 6/6/2018:
• Follow the 100 MTB Ultra Plan thru Leadville
Coach Notes
- Leadville Trail 100 MTB by Scott Dinhofer
- Leadville 100 MTB by Dino Sarti (10 days out)
- Road to Leadman Race Plan Post by Gabe Peterson
Let's get to work!
~ Coach P
Comments
~ Coach P
You can do that by following this animated GIF (below)…good luck!
great News! I crushed my race his weekend. I attached the results. To give you some context my best finish had been 7:12. Now the weather was perfect this week and they made some adjustments to the course that made it run faster. So if all things being the same at last year I would have finished around 6:25 which is still amazing!
Anyways I have some schedule conflicts this weekend that is jamming up my Saturday. I was thinking of doing my long ride on Friday. Should I change anything up with the other rides I have this week? I will tell you I feel fantastic. My body is sore but not that bad. I’m forcing myself to take the day off today because that’s what the schedule says.
Last week did not feel that bad so I could do another one of those if you think that’s wise? otherwise I will just stick with our current plan. I really didn’t get the miles and hours I thought I would because I had some issues with my indoor trainer that did not allow me to ride when it rained outside.
I have provided 4 screen shots for you to review but only focus on the Heart Rate Zones. I know when I did my half and full IM you have a prescribed pacing plan to follow assuming your heart rate allows you to maintain that pace. I really dialed this in for my IM and I always did well at my races. However when it comes to the EPIC style of MTB when 100 miles is involved I am not sure how to best plan for these races. When looking at my HR zones from my last event(see below) I really think the perportion is pretty good. However much of my higher HR zone came in the beginning where we climbed from early on in the race and in order to stay with the lead pack you just had to hold on and find other spots to settle in after the first 24 miles. I had done this race 3 other times so I knew when I would likely be able to find a group and recover. But with Leadville being at Altitude and messing with HR I am wondering if I will be able to follow or stay in zone 3 as much. What would be the most time I would want to spend in zone 4 on that day. My wahoo bolt allows me to track time spend in zones. I may be on the fence to getting below the 9hr(based off other riders that did Lutsen that I finished in front of and they say they are hoping for a sub 9 and have done the leadville race before) mark and although my plan is to finish the race because it’s my first year it would be great to potentially be below that. However I don’t want to blow up either. My main goal is to finish and I will be very happy with that. I am now planning on getting out to leadville July 12-14th and would like to discuss a riding plan for when I am out there as well.
Bottom Line: Do you have information to share that would allow me to best understand how much zone 4, zone 3 time I should have or like Mile 18 of the Full IM is there a “mile 18” for a 100 mile MTB leadville event?
Welcome to your SECOND MONTH inside Endurance Nation!
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** Rankings **
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** Subjective Information **
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We are looking forward to your answers!
First, bike racing is inherently different in terms of the cost benefit of being on a wheel. That said, there are so many folks at Leadville that you'll have times in the ride where you _have to_ slow down to ride (single track, etc) which would provide for recovery.
Second, as you noted, the altitude is the X factor for you. Your HR isn't "higher" per se, it's just that your Zone 2 Heart Rate feels like Zone 5. In a way, this is a good thing as you can't mistakenly go too hard and not be aware of it. But there are costs associated with Altitude as well -- early dehydration (so stick to your plan!) and a higher likelihood for the decoupling of HR and Power (HR goes up / maintains and Power drops).
So if you work hard, then you'll need to make sure that you have commensurate time to recover.
You could also search folks on Strava + Leadville and check out there files. And talk to @Gabe Peterson As well!!
~ Coach P
Ps hope the training is going well.