Looking for a good 3-week "run-up" training plan before big MTB event
Just completed the full 6 week TrainerRoad Sweet-spot base program (Low Volume 1) - saw significant increases in longevity and base power.
I was working out with a FTP of 215, but feel that might have been low based on how easy the 65% effort sessions went. I'll do a fresh 8-minute test on Friday to reassess.
But - I have the Ouachita Challenge coming up (Just doing the tour, not the race. April 2nd, ~65 miles in the Ozarks on the Ouachita and Womble trails) While I've finished the event a few times even when I wasn't feeling as good as I am right now, I really want to perform well this year.
I've got roughly 3 weeks to focus on whatever path is going to help me the most - but I'm at a loss when it comes to deciding what to do in that short duration.
I'm open to suggestions, or I'll just start on a TR building phase plan and just interrupt it the week heading up to the event, and pick it up right after.
I would focus on race specifics. How long are the key climbs? How long will the holeshot effort be? How long are the sustained effort flowy parts?
If your workouts feel too easy, do them harder. It's absolutely pointless to keep doing something easy that is supposed to be hard.
An 8 min test is not going to tell you your FTP. It'd be a good first set of a workout, though, for increasing vo2 max/upper threshold and the like.
If you want to increase threshold, work on that. If you want to improve 3-5 min efforts, work on that. Sprinting, work on that.
Or just work on them all once a week (or on a big "kitchen-sink" esque ride).
There really is no right or wrong answer here because you can essentially do anything and everything. 3 weeks is enough to get your top end power topped off and work on some specificity issues if that's what you want to do, otherwise, just do whatever.
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