Hi all, looking for some advice please. I race mtb xcm (60-100mile events) and as such my training is aimed at developing the requirements required for this discipline.
As a healthy 42yo I tend to follow a pretty standard endurance training model based around simple periodization and have done for a number of years i.e. base & build, although I work around the lack of available volume during base by upping the intensity slightly to including a fair amount of SST. I pay attention to my nutrition and eat a healthy diet (95% of the time
Currently I am building towards an initial peak in April and am able to get in about 6-9hrs per week which includes a fair amount of early or late evening trainer time, my typical week looks something like this:
Tue. 2x20 @ 93-95% LTHR
Thur. 3x10 @ >100% LTHR Cad 70-80rpm
Sat. 3x20 SST
Sun. 3-5hrs LSD (road) or 3x20 SST
However I have a 4 week period coming up over Christmas where I will not be working so I plan to make the most of this available training time & hopefully the weather shouldn't be too bad so I can actually get out and off the trainer during daylight, It maybe cold and wet but I can handle that I also now have some simple lights which enable me to get out earlier so I'll be able to get most of my riding done before lunch and still have family time. With the aim of working my aerobic engine I'm planning on getting in at least 2 full weeks of training, here's what I'm looking at doing at the minute, 3 & 2 day blocks of med-low intensity on the road with a recovery/rest day in between, something like this:
Day 1. 2-3hrs with 30-40mins med intensity (i.e. SST)
Day 2. 2-3hrs with 30-40mins med intensity
Day 3. 3-5hrs LSD
Day 4. off
Day 5. 3-5hrs LSD
Day 6. 3-5hrs LSD
Day 7. Off
Occasionally some of my LSD rides I plan on breaking up into 2 a day sessions i.e. 2-3hrs AM and 2-3hrs PM, I'll also have some stretching and some simple & light core exercises using resistance bands thrown in there too.
Thanks for reading, what are your thoughts on this approach?