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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 05-26-05, 12:11 AM   #1
jakemoffatt
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How soon/fast can you tack on extra miles?

I got my roadbike mid-april. I've ridden about 5 or 6 out of every 7 days since. I started out at about 2 miles and I'm up to 23 now. The last couple days I have added 3 miles to my ride each day. It seems like a lot to me but I didn't have any problems with it. My speed is also increasing rapidly. I'm averaging about 19 or 20 mph whereas when I started I was averaging about 13 mph. Does it seem like I may be adding miles on too soon or is that normal? I am toying with the idea of doing the Ride to Kaiser, or at least the shortest leg of it (60 miles I think it is, and 3500 feet). My ride has very little climbing in it so far. I'm planning on doing some hills on Friday with a friend who knows some good ones. I'm I going to kill myself or am I doing fine?
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Old 05-26-05, 05:38 AM   #2
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A 10% increase per week is often cited. That might be a little on the conservative side, but there it is...

What you should do immediately is get a baseline as far as your resting heart rate. Take your heart rate right after waking up, before any meals or physical activity (including dressing, grooming, etc.), and after a day of complete rest (meaning no bike/weights/etc.). Now, on the morning after each ride day, take your resting heart rate under these same conditions - an increased rate is a good sign of overtraining.
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Old 05-26-05, 07:56 AM   #3
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Quote:
Originally Posted by jakemoffatt
I got my roadbike mid-april. I've ridden about 5 or 6 out of every 7 days since. I started out at about 2 miles and I'm up to 23 now. The last couple days I have added 3 miles to my ride each day. It seems like a lot to me but I didn't have any problems with it. My speed is also increasing rapidly. I'm averaging about 19 or 20 mph whereas when I started I was averaging about 13 mph. Does it seem like I may be adding miles on too soon or is that normal? I am toying with the idea of doing the Ride to Kaiser, or at least the shortest leg of it (60 miles I think it is, and 3500 feet). My ride has very little climbing in it so far. I'm planning on doing some hills on Friday with a friend who knows some good ones. I'm I going to kill myself or am I doing fine?
All right, based on the numbers you mentionned (btw 20 mph average is excellent), you are ripe for some variations in your weekly routine.

First go for some long distance at least once a week, something like 40 to 60 miles. Second, if you are serious about climbing big hills you'd better start now. No "ifs and buts" about it, to be good in climbing hills or at least to reduce the pain while climbing them you have to climb them more often.
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Old 05-26-05, 02:10 PM   #4
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As you have found, 3mi or 20 miles is not really very much on a bike. From your progress so far you are a much better than average beginning cyclist and I second Becane's suggestion of bumping up the miles a couple of times a week. If you are referring to Fresno Cyling club's "Climb to Kaiser (Pass)" and doing the Millerton Metric portion, you will really need to get upto 60miles in advance of the ride (June
25), on several occasions. You most likely will be riding with a group of riders and it would be a good idea to get some experience at doing that as well. I doubt that you will "kill yourself" but you need to get up to 40-50mile rides in the next two weeks.
In my experience the gap that is difficult to bridge for cyclists just starting is the 60-70mile region. The glycogen storage in your legs will get you to 40-60miles and then you have to learn how to eat in advance of that point to bridge over into higher mileage. The metric you propose is probably within your grasp. One other thing: rest up for a couple of days before the big ride to let your legs recover. Steve
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Old 05-28-05, 01:38 AM   #5
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Thanks for the tips everybody. I'm gonna start getting some long rides in and I have plans for hitting the hills next week.
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Old 05-28-05, 02:09 PM   #6
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I've heard of the 10% increase per week rule. I think I'm off by one zero.

This week I commuted 180 miles instead of the usual 90 or so. My butt is sore.
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Old 05-29-05, 10:22 PM   #7
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Quote:
Originally Posted by jakemoffatt
I got my roadbike mid-april. I've ridden about 5 or 6 out of every 7 days since. I started out at about 2 miles and I'm up to 23 now. The last couple days I have added 3 miles to my ride each day. It seems like a lot to me but I didn't have any problems with it. My speed is also increasing rapidly. I'm averaging about 19 or 20 mph whereas when I started I was averaging about 13 mph. Does it seem like I may be adding miles on too soon or is that normal? I am toying with the idea of doing the Ride to Kaiser, or at least the shortest leg of it (60 miles I think it is, and 3500 feet). My ride has very little climbing in it so far. I'm planning on doing some hills on Friday with a friend who knows some good ones. I'm I going to kill myself or am I doing fine?

Well expect to eventually hit a wall in terms of what you can and can't do. Don't be discouraged though as it's just a challenge that you will eventually conquer.

9 months ago I got my first road bike, I remember when going 10 blocks was a "long ride" adn the 6 mile ride to work was an epic ride. Today I did a comfortable 120 mile ride (my fourth century of this year). The advantage of steady increase is that you don't pose the risk of overextending or possibly hurting your self which then keeps you off the bike and progress is stunted.
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