Hi everyone, at the beginning of December I fractured my left hand and unfortunately, I couldn’t train on the bike. I was following Jak’s training plan with an important race scheduled for May 25th, and I wanted some advice on whether I should continue following Jak’s training or try something else. I’m feeling really down; I was just starting to ride again, but two weeks ago I caught a very bad flu and had to stop training once more."
If you’re feeling really down you may be best off trying to do whatever type of ride you’ll have the most fun doing unless what’s fun is going hard and the bad flu makes it not possible to do that.
Dave
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i agree with Dave, at this point just get out and ride. Rebuild your base and just enjoy the race. if the race is long, focus on lower intensity rides but more steadily build ride duration (not distance focus). Too easy to train hard and keep running into issues.
Riding bikes is super fun. Just try to enjoy each moment. After a few months of stable health based riding you can consider a training plan and training hard again.
If you prefer a high risk approach to fast fitness, it’s possible and i can give suggestions but i sure don’t recommend it.
“But I can’t show up to the race like this, just with low-intensity rides. The race is a very tough MTB granfondo.”
How you are feeling now is likely to be much more related to your anaerobic capacity rather than aerobic. So it’s risky but your only option is to focus on hard anaerobic work. Just to reduce risk a little I would do 2 weeks of base work, about 75% of the volume of what you were doing before and totally zone 2. Then a very hard 10 week or so peak period before very short taper and race.
You need to monitor closely how you feel, and i would use HRV also.
Si l hrw la utilizzo sempe come esercizi di picco cosa mi consigli?
I would recommend something like below. One important part is the starting intensity. You have to realize if 7 or some other value is best for your. It should be feel hard but you for sure could do more the first week after 8 weeks it will start feel very hard if it starts hard.
So
- 2 weeks BASE
- 8 weeks STRONG RIDER
- 9th week (4 days before the race) - taper.
Ok grazie
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Ciao Alex allora ho impostato con jak gli allenamenti e volevo chiederti se posso invertire le giornate del martedi con quelle di venerdi per m
otivi di tempo
Alex domani dovrei iniziare gli allenamenti di picco con la forza dinamica ma ho visto che le ripetute da fare un z5 a cadenza bassa durano 30 secondi,è giusto cosi ho c’è un errore ?
Onestamente mi sembrano pochi 30 secondi ti posto la foto
Grazie
