Training Distance Tables + Increasing weekly mileage.

synchronicity

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.

judokev

hi there, I read one on here somewhere with people saying to increase your weekly mileage by 10% I think so 40miles this week becomes 44 next week giving you a steady increase but not to hard.

sounded good to me?

send us some sun would you please as someone nicked our summer again

judo kev

judokev

hi there, I read one on here somewhere with people saying to increase your weekly mileage by 10% I think so 40miles this week becomes 44 next week giving you a steady increase but not to hard.

sounded good to me?

send us some sun would you please as someone nicked our summer again

judo kev

skivebrems1

You gotta be fucking kidding me. Stop and think for one second:

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!!!!!

skivebrems1

Oh, this is one of those boards where you censor parts of the immoral oxford dictionary. I like that. You have to consider how much emotional pain you would inflict upon members that came to read such profanities, not to mention *gasp - KIDS. Besides, it is an effective way of keeping noise from antagonistic and disruptive characters down, right? :P

Alex_Simmons/RST

skivebrems1 wrote:

You gotta be ******* kidding me. Stop and think for one second:

Many thanks for the enlightened contribution to the question.

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.

fuzzynavel

Is it no also a good idea to change your routine every so often to stop your muscles becoming too specialised and tomake them more adaptable?

judokev

cheers fuzzynavel and Alex_Simmons/RST

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

Alex_Simmons/RST

judokev wrote:

as for skivebrems1, how about suggesting something then?

skivebrems1 is the poster in the recently locked thread that wants to learn about how to dope for performance enhancement, so I would suggest significant caution in listening to anything they have to say on the matter.

idaviesmoore

Alex_Simmons/RST wrote:

judokev wrote:

as for skivebrems1, how about suggesting something then?

skivebrems1 is the poster in the recently locked thread that wants to learn about how to dope for performance enhancement, so I would suggest significant caution in listening to anything they have to say on the matter.

Sorry....did he say anything....I wasn't listening :?:

idaviesmoore

judokev wrote:

.

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

I think that you've pretty much got the idea