15 days from the first race at Nationals.
The little things really matter now. Sleep, eat well, get off your feet and dream big.
Non- Junior Juniors
We are going to use this week to try and get a little more fitness from ourselves and next week we are going to work on speed, resting and getting sharp. Leo, Max and Ben.
Tuesday– Morning Ride with 3 a mountains.
Wednesday– Tempo ride 2 hours.
Thursday– 3x 10 min LT efforts, TT bikes if you can
Saturday– Shoot out with Helmet and A mountain
Sunday– Lemmon with LT long 3 x 10
Tyler and Nick
I am starting to want to be cautious about this week. I have great faith that you two will make a team, but I would like for you two to both make the A team. The week of camp is super hard and I don’t want either of you to go in too fatigued.
So I would suggest:
Tuesday– Morning ride with an A mountain.
Wednesday and Thursday– Recovery rides with some openers.
This way you are fresh to have a great hard week.
Coach Nelson’s notes
I saw lots of great efforts on Mt. Lemmon on Sunday. Keep in mind that this was, above all, a training race to get you thinking about what you can do to get everything possible out of your body and mind in a race; your times are interesting but not all that important in the whole scheme of things.
This week we are going to continue building on the fitness you have accumulated over all of these months. You essentially have all the fitness you will get or will need for Nationals at this point, so the key elements of your training plan boil down to these fundamentals: get enough sleep, stay hydrated, be smart about what you eat.
i will be helping out with a youth mountain biking trip from Flagstaff to the Grand Canyon this week, but Ignacio expects to line up adult leaders for all of these rides to make them happen. I will be back for the ride on Sunday.
Tuesday 6:00 – 7:30: Off. Ride to Bike Camp, or just take the day easy. If you can ride for an hour great, but not need.
Wednesday 6:00 – 7:30: Mountain bike ride, with Veronique as ride leader.
Thursday 6:00 – 7:30: “A” mountain or some other climbing, peforming over-unders and/or VO2 intervals. High rpm spinning for the last 10 minutes of the ride.
Saturday 5:45 – 9:30: Old Man Shootout, turning off at Helmet Peak and then climbing back up Helmet. Depending on the time and temperature, finish off with one effort up “A” mountain.
Sunday 6:00 – 8:00: Crit skills at the UA crit course.