How important is long endurance rides ( competing 45min XCO races))

Hi.
Next year I am going back to competing in XCO (Master, Men 40).
These races are about 45min long (1 lap shorter than Elite and younger Masterclass).
How importent are long endurance rides vs Vo2 and anaerobic work?

Tracks are very much of a all out/some seconds rest/all out/rest etc…

I have 2 little kids and might be able to train 5-6 days a week but only 45-75min each time.

Long endurance rides are the foundation for coping with hard and intense training. Train to train.

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Depends…if you have a decent history in the sport and have some base fitness then you could probably get away with a 75-90min SS workout with some variation in it like Carillon as your endurance - especially if you add some 45-60 min spikey V02 sessions like Katahdin or similar…of course some decent longer zone 2 rides would be better but if you don’t have the time then you don’t have the time.

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