In preparation for the Elkhorn SR in mid June I'm doing a 3 day "race simulation" block for the next four weeks. The EHSR is two long RRs (75 & 100 miles), plus a crit and 10 mile TT. I'm using a combo of group rides and solo training to simulate the stress I'll encounter, nad my schedule is as follows...
Mon - off
Tue - 75 miles (group + 2-3 x 15' at 95% of FTP substituting over/under intervals weeks 3 & 4)
Wed - AM - TT wkt, PM- Local Crit (runs every week)
Thu - 90 miles (group + 3-4 10 min climbs w a 7 mile finishing climb)
Fri - off
Sat -Active Recovery Ride ~ 1 hr
Sun - Hard Group Ride ~ 2:30 hours
I have two questions...
1. Based on your experience am I "over-reaching" by doing a hard ride on Sunday? Instead should I "chill" on the weekend rides? What has worked for you when preparing for a SR?
2. What's the best 4 week schema to prepare for a 10 mile TT? Some advocate shorter intervals at higher power, and others advocate longer, "over-distance" intervals ratcheting up intensity and shortening duration as their target event approaches. Again what has worked for you?
Any thoughts would be appreciated.
Best,
gene r
Mon - off
Tue - 75 miles (group + 2-3 x 15' at 95% of FTP substituting over/under intervals weeks 3 & 4)
Wed - AM - TT wkt, PM- Local Crit (runs every week)
Thu - 90 miles (group + 3-4 10 min climbs w a 7 mile finishing climb)
Fri - off
Sat -Active Recovery Ride ~ 1 hr
Sun - Hard Group Ride ~ 2:30 hours
I have two questions...
1. Based on your experience am I "over-reaching" by doing a hard ride on Sunday? Instead should I "chill" on the weekend rides? What has worked for you when preparing for a SR?
2. What's the best 4 week schema to prepare for a 10 mile TT? Some advocate shorter intervals at higher power, and others advocate longer, "over-distance" intervals ratcheting up intensity and shortening duration as their target event approaches. Again what has worked for you?
Any thoughts would be appreciated.
Best,
gene r