RIP ON RACEDAY FRIDAY DISPATCH: TRANSFORMATIONAL VOLUME
TIME SPENT TRAINING makes a huge difference in our fitness and performance. But, we have to be judicious how we use it given the constraints of living an awesome life...
... in all areas.
Done correctly, increasing volume can deliver huge gains.
It seems obvious,
and really hit home after Rock Cobbler five or six years ago.
I overheard the winner, who demolished all the hitters, say the following...
... I upped my training volume to 25+ hours a week, and it's been transformational.
That's pro level.
Pretty much inconceivable for most of us,
or, only possible for one A race a year...
... every other year, if at all?
My personal experience?
Yeah, 2022, I was megacommitted to going sub-8 hours at Leadville Trail 100 MTB.
The race is always the second weekend of August.
July, I put in three weeks of 20+ hours.
The results per Strava?
My fitness was rated at 137.
For perspective, right now it's in the 80s.
The race result?
7:57.
How did I spend the hours?
Mostly zone 2, 3-5 hours/day...
... ramping it up two of those days to match demands of the A race - Leadville in this case - climbing at very high tempo/low threshold.
The key to going for transformational volume...
... is to stay fresh.
Digging into a fitness hole can be difficult/impossible to get out of in time for an event.
Will I do it again,
definitely.
This year.
Ideally a week or two prior to Sea Otter - it's a lot easier in summer, when the days are longer.
Should you try it?
Your call,
test it first,
months prior to A race.
Prepare to be transformed.
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Here's what that might look like...
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Note: Each Friday I'll be sending our a Rip On RaceDay Dispatch. Hope you love them.
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162.4 lbs/12.3%
720 Anti-Oxidant Score
8ish hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
Lower Body: split squats, step ups
80/69/11 per Strava