[quax]

Most information on training seems to be centered on either 2hrs XC racing or endurance racing with durations above 6hrs. 3-6hrs races are really huge over here in Central-Europe and I was wondering how training could be optimized for such kind of events (or if you could point me to where I can find such information).

Furthermore:

1) When racing each week-end for 2 to 3 weeks, how to train in-between? O.k., this will vary from rider to rider, but is there a general recommendation? I assume this kind of races puts more stress on the body then shorter XC races (assuming that you always give 100%).

2) My main limiter is going fast up-hill (unfortunately I’m built heavy with no healthy tuning option in that aspect); I can go fast in the flats for hours but I fail in the hills. I always loose ground there. I’d like to do more intervals but I already race so much (racing less is not an option ;-) ). Would low-effort intervals (upper zone 3) help?

 

[bcaronongan]

you could check out the endurance racing forums.

 

[quax]

Isn't 3-6hrs a little bit short for endurance racing? Over here endurance racing comprises mainly 12- and 24hrs events. Do you have a different terminology over there?

 

[ewarnerusa]

Isn't 3-6hrs a little bit short for endurance racing? Over here endurance racing comprises mainly 12- and 24hrs events. Do you have a different terminology over there?

Over here, it is more like 3-6 hrs is a little long for XC racing. With no inbetween realm, I would lump it into endurance racing. 3-6hr races are what I prefer myself, but I don't have any training expertise. I just use Perpetuem and try not to burn my matches up early. Sorry for the lack of help, but I think that bcaronongan is right that you might get better responses in Endurance Racing forum.

 

[millennium]

Really great power data posted a few months ago for different lengths of races. He posted data for 3 hour race and 6 hour race--which were quite a bit different. Really shows the demands of the race, from a training zone perspective. Here's a link:
http://forums.mtbr.com/showpost.php?p=5471716&postcount=8

 

[quax]

nice one, sort of reflects my experience from the last races (only heart rate unfortunately):

interestingly absolute time spent in Zone 4 (Friel; based on 30' TT test) is not constant but also goes down with race duration. Wonder if there is a "psychological" component, holding back at longer races?

But what's the consequence of that all? Target mainly at Zone 4 work-outs? What kind of work-outs? How would one prepare for a 2.5 - 3 hrs TT, I mean that's what these kind of races basically are, aren't they?

 

[ells08]

Check out LWcoaching.com. Lynda has some great training plans for the race times you asked about.