I’ve been using the marathon training plan for my upcoming XC MTB race (Iceman Cometh) and its been going well. I do most of my structured training indoors on a zwift ride with kickr core.
I pre rode the course today and was strong everywhere except on the steep extended hills. My VO2 max workouts usually have me holding 320+ watts for an extended period, but the power meter on my MTB was over 400 for most of the steeper climbs even in the lowest gear. I struggled to make it up some of the steep last hills and ended up having to walk. I should add that I’m 250 pounds, so that doesn’t help.
How can I add this type of stress to a workout?
According to strava I spent 6% of my ride in Anaerobic and 5% of my ride in Neuromuscular power zones, and these are the parts that broke me.
Would I be better served using the XC MTB Olympic plan?
Can you reduce your front chainring size? This allows a little easier gear to reduce the power needed to get over those hills. Otherwise, It is just a matter of improving overall fitness. Not sure I would completely change a training plan for a couple of hills. You are not the only one who will be walking those.
I can’t answer your question about what plan to use, but I do a lot of XCM racing and found that my results are better when I do some anaerobic training in addition to sweet spot / threshold / vo2 max.
You’re not always going to be able to directly replicate race scenarios in your training, and you really don’t need to.
Training and racing are two different things. Training is designed to send the right stress signals to your body to adapt and become more fit. These are specific signals that target specific adaptations. Racing is a bit of a mixed bag, and while the stress can be productive, it’s not necessarily the most precise or efficient way to sustainably get faster.
You could train for years trying to have the fitness to make it up those steep parts without walking after riding at race pace, but the better solution in my mind is exactly what @KonaSS said. Get the gearing that allows you to make it up those hills with your current fitness. Otherwise, plan on walking up some of those steep bits and practice doing that efficiently. Sometimes it’s faster to walk!
Your fitness will continue to increase as you train, but putting a hard-to-reach objective in place that needs to be achieved somewhat immediately might not be the best direction to go here. Use the tools you have to help get you there. Equipment can be really important, just like your fitness!
Thanks. Looking back after a few days of rest I think I was way under fueled and under hydrated for a record high 89 degree day and simply ran out of energy. I know I can handle these hills.
I’m going to increase my carbs per hour for race day, and as a heavy sweater I think the weather should be more tolerable on Nov 8th in Michigan.
