I will be doing a 70 mile race in three weeks. I am 60 years old. For the last four months have been riding 4-5 days a week. One day a week my long ride was about 50 miles at 65-75% max hr ( yes I now know that LT is a better measure and will start using it). I have also been doing a group ride one day a week 30-40 miles hills and flat. I am pushed more in that ride and my heart rate was often 70-85% max and sometimes more. I normaly feel fairly strong during that ride. I usually take a rest day before that ride. The other two rides are rides of 1-2 hours with hills trying to keep my heart rate at 85-95% max on the hill portions. I am usually in this zone for 30-45 minutes. Fourth or fifth ride of week is long continuous hill. If went all the way it would be 28 miles, I go 5 -7.
Anyway in prep for the race a week ago I went 70 miles on my long day instead of 50 and was able to keep my heart rate mostly in the 65-75% max and felt good about it. Two days later I did another 70 miles, but could not maintain the same level of intensity. My question is how shall I train over the next three weeks to give me a chance to do my best in the race three weeks from now and not be burned out. Thanks for your thoughts.
Anyway in prep for the race a week ago I went 70 miles on my long day instead of 50 and was able to keep my heart rate mostly in the 65-75% max and felt good about it. Two days later I did another 70 miles, but could not maintain the same level of intensity. My question is how shall I train over the next three weeks to give me a chance to do my best in the race three weeks from now and not be burned out. Thanks for your thoughts.