Dude, you have been super consistent and your training (just at a quick glance from the screen shot) looks solid. Looks like you have been consistently getting in 2-ish hour rides at least 4x a week. As mentioned above this is likely due to the time availability. Up that to 2 hours and longer on the weekend and it will adjust. It may initially say “not recommended” but since you are already doing 2 hours rides you should be ok. Just be aware of fatigue as you get close to the race. Best of luck to you!
Thanks Jolyzara! I will set it higher after my a goal at 6 April
IME there is no better training for an XCM race than a 4 hour ride with 3x30 sweet spot, or whatever interval set that would be specific to the demands of the course.
I disagree. Perhaps you are biased by your regional perception of what XCM is?
Not to mention that is not applicable to almost any Marathon course I have ever raced other than Excruciation exam where it would be extremely applicable. That is a Gravel race protocol (which is what EE and Leadville are).
My early season Marathon races will all require repeated 3 minute v02. Marathon Nationals in Roanoke is an interesting one…
Also, this thread topic is discussing a 5 hr XCM. not events 5-11 as you stated. Intensities back off for those longer events. Climbing becomes Sweetspot vs Z5/z6 if you wish to survive. a 5 hour has more in common with an XCO race than a 10 hour effort does.
There are plenty of reasons to train >90 minutes for a 5hr race.
Heck my sweet spot sessions regularly hit 3-4x30 minutes early on in the season.
Plus volume in general is a massive help.
Or maybe you’re biased by your regional perception of what XCM is? Or maybe neither of us are biased, and training will depend on the demands of the course…like I wrote in my post. If I were you, I’d do 3 minute intervals late into a ~4 hour ride.
All of my XCM races last year did have long climbs, except the VA state championship which funnily enough is changing venues this year and will have a long climb on each lap.
Are you racing XCM Nats?
Speaking of terrain, around here, there is no opportunity to “Save your intervals for the end of a 4 hour ride.” The intervals are the ride if you are on trail because the terrain dictates no less than 3 minutes of v02 or 4 minutes of threshold at my weight.
On a fun note, Yes, I will absolutely be at the XM nationals! Hopefully I can improve upon last year’s performance. But from the looks of the year, who knows. I lost about 45 watts and gained 10 pounds due to injury. I’m down 6 and need to lose another 10. Sub 4 hours would be ideal. That Roanoke course is fantastic. I’ve been telling everyone to go!
I mean the correct answer is to do BOTH. You need a longer endurance ride (throw the sweet spot in there) AND some VO2 for those repeated punches.
I will say though, it’s the endurance (“durability”) that allows you to take those punches repeatedly. VO2 just makes it not sting as much, but not much help in hour 4-5.
Awesome, I’ll be there too. I also need to improve on last year’s performance. I hit a rock about 10 miles in, broke my rim, limped back to the feed zone and DNFed. I never felt so dejected after a race.
I did..