As described in a previous post, my early summer training program consisted of an 8-week Race Prep build designed around a peak in early August for the Leadville 100 MTB. The first 4-weeks were designed around twice weekly high-intesity interval training combined with progressively building endurance rides. The last 4-weeks were focused around improving sustainable power through weekly Anaerobic Threshold intervals and races.
After a 5 week period without any racing, training was focused, fitness was on the rise, and the hunger for competition was strong.
MY ‘SECOND HALF’ RACE PREP BLOCK
The basic weekly structure consisted of the following:
- Monday – Strength Maintenance Gym Session
- 45 Minutes: Movement Prep, Core Sets, Push/Pull Sets, Squat & Deadlift Sets (main: 3×3 @ 70% 1RM), Power Sets, Mobility Sets
- Tuesday – Anaerobic Threshold Intervals
- 90 minutes: 4-6x 8:00 hill reps at 32:00 power (330w)
- Wednesday – Endurance Rides
- 6-7 hours, 8-10k climb
- Thursday – Recovery Spin
- 45 Minutes: very, very slowly
- Friday – Race Openers
- 60 Minutes: w/ 4:00 @ 32:00 Power, 2:00 @ 16:00 Power, 1:00 @ 8:00 Power, 0:30 @ 4:00 Power, 0:15 @ 2:00, 0:08 @ 1:00 Power (4:00 easy recoveries)
- Saturday – Race Day
- 2-4 Hours, Go Hard!
- Sunday – Recovery Spin
- 90 Minutes: very slowly + coffee & pastry
This was the plan for four straight weeks. Racing started a little slowly, as expected being away for 5 weeks, and each week managed to get a little faster as I found my rhythm…