i have a 51 at the 11-51 cassette at the back, yes the 4000 meters are spread over the course as 100 m in the first half with the rest spread over the second half and 3 rd half of the course with some really tough climbs on the 3rd half of the course.
i might be overtraining durring the week and thats why the legs feel tired over the weekend. i normally rest for two days in the week currently on a Sunday and then Friday.
i am trying to ramp up the training inorder to increase the training load in order to push harder
as i going into the build phase i changing also my improvement rate from week to week depending on the amount of time i spend per week.
i have up my protein intake aswell in order for my muscles to adapt, maybe i should try and up it abit more
All the rides are being recorded, on the weekends i only use a heart rate monitor but hardly watch it durring the ride but try and keep it under control. my week would look like
monday 3 x 20 at 90% extended
Tuesday a HIT training ride
Wednesday a 4 x8
Thursday hour of power
friday rest
saterday mtb with atleast 100m elevation zone 3 hr
sunday rest
@ManofSteele@jyhudon Hope you Guys are good. I have more question. as you guys are familiar with my Goal and always so helpful
But I do welcome advice from everyone.
As I about enter the build phase . I need some advise. I read some where about doing to much Threshold intervals
as previously stated and with your advice.
I have doing
3 x Threshold burst
HIT
Randomly even higher intervals . I also let xert advice me
On Weekends i do 4 or 5 hr endurance rides which i wil increase to 6 to 8 hr in the build phase.
so please be so kind and advise me on going forward.
@Tafisch You are doing great. First, I am not sure it is necessary to ride 6-8 hours. the most important is increasing you load steadily without getting too tired. In the build phase, you could 3x30min intervals at 90% threshold during a 3-4 hours ride. Do this once a week, in addition keep following xert advices, it will make you ride at 20 min focus and 10min focus towards the end of the phase. So to summarize;
Keep increasing the load steadily
on the week end, 3-4 hours ride is sufficient if you incorporate quality like 30min at 90% TP
Once a week, train at 20min focus
Once a week train at 10min focus
Not a coach and don’t have a full view of your training history / progression, but from reading your posts (including past ones re struggling to keep up with friends on the MTB group rides) I wonder if you already have too much intensity / not enough recovery? Especially if your long rides are zone 3 (assuming that means tempo to lower sweet spot), in addition to 3 or 4 higher intensity rides a week (including threshold, bursts, 4x8min and HIT sessions)? Suspect most would struggle to do more than two quality high intensity sessions a week for very long… I wouldn’t expect Xert to prescribe much intensity during the base phase… is that what XATA has been recommending? You are arguably already riding a (tough) build phase… So not sure what will change as you ‘transition’ to be honest
Are you still tired or now feeling fresh? Are you improving fitness? Are you able to go hard for each of your high intensity interval sessions? If not, maybe consider a little more Polarisation… or even a rest / easy week… but if feeling ok and you can handle what you’ve been doing, I’d rather continue as you’ve been (but extending the longer rides, or maybe adding or lengthening the ‘lower’ high intensity intervals to increase TL) than try to do even more intensity sessions per week
@wescaine firstly thank you for taking time to read most. I do try and manage my fatigue levels with either elevate or intervals.icu. Although it not the most accurate but it comes pretty close.
I have two days off in the week, which i recently change to a Monday and Friday. I also trying to incorporate some of the bike exercises in order strengthen my core ect.
@wescaine I would also like you suggest some workouts. the question was merely so that i don’t get bored with the same workouts over and over again .
I have the 3 x 20 fix every Tuesday and then let xert recommend the rest. Sometimes i add other Hop on, Hop off or a 2 hr extended workout.
between 5 and 6 hours durring the week and trying a 5 to 7 hr over weekends.
Ok, good that you are managing recovery - fairly common not to, hence my post…
In that case I would just filter the workouts (in recommended workouts section) for the focus and difficulty you want - I guess climber is what you are looking for. But also endurance focus with high difficulty should do the trick with longer efforts at or a bit above threshold… should be more interesting than straight threshold intervals every week
XSSR Workouts are interesting variations and use the principle of front loading intensity for each interval, which some studies have shown improve adaptations vs constant power intervals eg.
Smart - 4x8min at 150 xssr
Closer 170 (or closer 200 short)
Gasoline
@wescaine Thank You, my Athlete type specialist. and the focus normally change automatically. Is this because of the training score xxs point or does it change from week to week.
Both…
Week to week as you progress through program phases, you get closer to your final target focus over time
Day to day in XATA based on training status / form / freshness, which is driven by XSS… if fresh or better it’ll recommend in line with the target from your program phase above… if yellow it’ll recommend long focus / low difficulty endurance activities
If possible please recommend what workouts can i replace the 3 x 20 with Threshold burst with.
The 3 x 20 Threshold burst used to be 1 h57 and i have hit period where i need to my weekly workouts in an hour or so. looking for something that have the same intensity.
Another way to think about this question is to ask for workouts that are an hour long that have the same Focus Duration as the 3x20 workouts you were using. FD is how Xert is able to determine how the various intensities in the workout (or activity) add up in a way such that the overall workout/activity has the same fitness affect or benefit.
Compared to what? The cookie-cutter plan platforms that have 10 variations of the same workout?
With Xert you can have unlimited variations of nearly 400 current choices in the library – should you decide to go that route.
Pick any workout, view in Workout Designer, click Copy then modify it be shorter/longer, extend the warm-up, add a sprint, etc.
For an example of a simple mod take a look at Lucy in the Sky (6 duration options).
So you can take any favorite workout and personalize it in just a few clicks.
One could argue there are a limited number of workout types and everything else is a variation of same. However, Xert’s toolbox is second to none when it comes to workout creation possibilities.
If you are not easily daunted by what’s possible to design with Xert you should study this article then click Create New Workout and try it from scratch!
Me? I’d rather pick from the library and stick to simple mods. There’s enough variety already to make my head spin.
Creating your own custom workouts or modifying existing workouts is exactly what I recommended so I’m not sure what you mean?
Compared to what? I’m just saying what the Xert guys themselves have said on a previous podcast. There are a limited number of workouts which to me is a good thing. The aim for finding a workout to do is simply to focus on your “focus duration” and match them up.
I’m not saying it’s a problem. I’ve come over to Xert from Trainrroad where there are a ridiculous amount of workouts. To me it’s WAY over the top.
Wasn’t chiding you.
My point is the workout base is actually unlimited by design.
Once you learn the ropes the sky’s the limit. Literally.
Perhaps limited is mentioned in an older podcast as Xert did start out with a small group of workouts as proof-of-concept. However, the library rapidly expanded during the last two years. More entries than most users really need plus new ones continue to pop-up.
I prefer to source from the library because those workouts are curated by Xert. So you have an excellent base to work from should you decide to mod something and make it your own.
In either case Xert accommodates newbies who prefer to be told what to do, experienced users who prefer to select from the recommended list or search the library and mod if needed, or the advanced user who wants to create their own magical workouts from scratch.
The cookie-cutter plan platforms that have 10 variations of the same workout?
