On long weekends we often want to make the most of our weekend. With a break from work or school, why not ride as long and hard as we possibly can ? But should we always ride as much as we can on a long weekend? I am not so sure everyone should.
I see 3 ways we can use a long weekend to get faster:
1) STICK TO YOUR PLAN – Go Hard, Recover Harder
Use hills and friends to push your limits – then recover like a pro
Stick to your normal training plan/routine and enjoy the extra recovery and family time. Spend more time preparing and recovering from your workouts and make sure you do the best job you can on them. Focus on the quality or intensity of your workouts and absorbing as much as you can. You might find you can squeeze an extra repetition or an extra watt out of your legs on a weekend like this.
2) ADD VOLUME
Plan for mini endurance block to boost your endurance, add some training stress and/or game-play for an upcoming long race. The key word is plan. I like to use these weekends for the Leadville and Stage Race Clients I work with. We do 1-4 big rides and include a bit of focused interval time (i.e. 6 x 10 min at 80-85%MHR ) and often some ascent (meters climbed) goals. We will definitely be overloading but in a way that fits in the progression of our plan and does not exceed our current ability to recover. Biggest mistake I see is clients trying to go from 8 hours a week to 8 hours a day just because they can. We can’t cram training in and multiple short quality rides will almost always create better results then a huge ride, with much less risk for injury/illness.
3) RECOVERY BLOCK
go for a hike with a friend, you will likely find something cool worth watching
This is the least used option for long weekends and for many of us would actually be the best use of our time. Take the long weekend off or mostly off. Spend your 2-3 days walking with family and spending time. Don’t just sit all weekend and binge-watch T.V. but rather, prepare some great food and recharge your physical and mental reserves so you can restart training and work/school with huge motivation.
3 ideas for your long weekend. Enjoy and let me know if you need help planning your summer.