I have a 9.5 miles xc race in two weeks. I really want to place in the top 10. Here is what Im going to do. This race is the largest in the fall series. There will probably be a 100 people in my cat alone.
Tue 20+ moderate pace with some sprinting up hills and some light spinning
Wed 1:00+ hours with bike coach. Spinning, sprinting and endurance. 1 round of weights, upper only
Thu probably same as Tuesday
Fri rest day
Sat 3 laps of race course. 1st moderate pace. 2nd fast pace maybe 85% of max or even all out. 3rd moderate and maybe a 4th and 5th light pace. Weights if I can get them in, upper only
Sun undecided (20+ miles)
Mon rest day
Tue - same as last week
Wed same
Thu same
Fri same
Sat preride race 2 laps
Sun race
Tue 20+ moderate pace with some sprinting up hills and some light spinning
Wed 1:00+ hours with bike coach. Spinning, sprinting and endurance. 1 round of weights, upper only
Thu probably same as Tuesday
Fri rest day
Sat 3 laps of race course. 1st moderate pace. 2nd fast pace maybe 85% of max or even all out. 3rd moderate and maybe a 4th and 5th light pace. Weights if I can get them in, upper only
Sun undecided (20+ miles)
Mon rest day
Tue - same as last week
Wed same
Thu same
Fri same
Sat preride race 2 laps
Sun race