Training Distance Tables + Increasing weekly mileage.
synchronicity
Posts: 1,415
Does anyone have a simple training plan for increasing mileage on a weekly basis? I've looked hard on the net but can't find anything. This isn't for me by the way... so nothing too complicated though as it's for a foreigner here in Spain.
What I'm really after is an image of a table that I can show him.
What I'm really after is an image of a table that I can show him.
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sounded good to me?
send us some sun would you please as someone nicked our summer again
judo kev
sounded good to me?
send us some sun would you please as someone nicked our summer again
judo kev
Mileage is largely proportional with time, although speed rises as you gain endurance.
In order to increase time with 10% every week, that would mean a function like this:
Time in beginning * 1.1^52weeks --- after 1 year.
Say you start training 3 hours per week. Now how many hours would you be training per week after a year? --> 426 HOURS PER WEEK!!!!! Even Chuck Norris would have problems with that, given that a week only contains 168 hours in total. But, hey, it's Chuck Norris, right? He'd just roundhouse kick the week until it gives him more hours!!!!!
For those that have some of their brain still in place, you would realise that the addition of 10% of training volume per week will get to the point where it hits the maximum amount of training hours you have available.
At that point one needs to consider other ways of introducing additional training stress, particularly through increasing the relative intensity of the workouts. In some instances this may need to happen before you reach the maximum hours you have available to train.
The difficulty with the question is that one really needs to consider the overall increase in workload per week and not just the distance or duration ridden.
Workload is a function of duration and intensity. The duration component is easy to measure and linear in relation to workload. Intensity however is more difficult to measure and is curvelinear with workload (meaning that as the intensity increases, say by double in terms of power, then the impact on workload might actually be 4 or 5 times as much per unit time).
So if you are talking about rides that have similar intensities, then an increase of 10% in duration per week is reasonable. It may not be optimal for you but it is certainly a reasonable place to start.
One of the biggest mistakes newer riders make is attempting to ramp up their training too quickly.
as for skivebrems1, how about suggesting something then?
If I go out this week and do four ten mile rides and then next week I do four 11 mile rides and work from there how is that a bad start? It wont make that much difference in time.
Its pretty obvious that at some point time is going to become an issue but I can build up some base miles and then start doing the miles at a faster pace ie set myself a 10 mile TT loop.
judo kev
Sorry....did he say anything....I wasn't listening :?:
I think that you've pretty much got the idea