Looking for advice once again:
Preparing for annual ultra endurance event of 392km( within 24hours, last year was 372km) I got some advice from members and @jyhudon @wescaine @ManofSteele @ridgerider2… and many more… Calling all your experts again…
Last year Race, i started of were well and felt very good on the first 100km. Got a flat which then stalled me at the water point for at least 30min.
I then took on the next phase which had a lot of rolling heals and went in the first half of the 70km half with a steady pace, in the second half i take a long with a group(half distance riders) and the pace increased with 50%. This might have killed my energy. Rested for about 30min and took on the next 70km. Here the body felt okayish cant really remember this stage but at the end i felt the fatigue coming in heavy. Took another 20min rest. Then Started phase 5. Here the body felt it, had some more tyre issues and struggled to complete this phase. Took another 30min break, tried to refresh and took on stage 6. Here i was really tired, my tyre burst and i had to walk for about 3km. put in a tube and eventually finished after 22h. (cant give you really stats as i have no power meter and my heart rate recording device failed on the second half of the race…ride)
on Training i tried to spent alot of time at TP and did workouts like:
monday 3 x 20 at 90% extended
Tuesday a HIT training ride
Wednesday a 4 x8
Thursday hour of power
Saturday mtb with atleast 100m elevation zone 3 hr( sometimes 4,5.8)
including some back to back rides on Sundays
I started my base phase on the 16 of Aug(about 120 days out. Followed mostly what xert recommended, On weekend i tried do 6hour rides on weekend and the 3 hour ride the next and the 6hour ride the next
With the build phase starting this week, i see xert proposing workouts above TP. I recently read about spend lots of time at LTP and alot recommendations from diffrent riders.
Xert rarely recommend LTP workouts (or maybe i am doing it wrong) I asume that exert recommend based on your athlete type progression rate you set and how many XSS piont was done the previous week.
So currently my XSS pionts look like this, one week 600, another 800, then a 1000 then back to 700 ect.
So i would like to know.
My training had to change to 1 hour during the weekdays(about 4hours per week) and between 6/8/9/10) on weekends increasing to 12 going into the build phase.
So please advice again. What you think on LTP workouts and what xert recommends. It is the start of the build phase so i have not done much 3 x20( at TP) yet, Xer Recommendations started with above TP 3x 8( gasoline 3,5 to be specific)
any advice will be highly appreciated