Lets have a discussion...
In the cycling world as most of you know we have what is known as the "10% rule"...
Any cyclist who is trying to increase milage should increase it by intervals on no more than 10% per week, and my addition with a week of reduced milage every 4th week.
Ok I find that something is quite interesting here...
I am starting to plan my base training this year. I have the following periods...
3 Weeks of Transistion
September - December (4 months) base
January - Build 1
February Build 2
I am starting transistion at 40 mile rides, increasing milage by 10% (44 week 2 and 50 week 3) during transistion. Starting in base my long solo ride will start at 60 miles hopefully increasing to 100 miles by December. I currently have no issues with metric centuries (62 miles) twice per week so that is not an issue.
That means that I will be doing
Base 1 - 60 miles, 66 miles, 72 miles, recovery week
Base 2 - 65 miles, 72 miles, 80 miles, recovery week
Base 3 - 70 miles, 78 miles, 85 miles, recovery week
Base 4 - 80 miles, 90 miles, 100 miles, recovery week
(Loosely based on Friels training bible)
Now I have full abilities to ride centuries no problems but I want to be able to do them regulary.
Now Friel Says that your longest training ride should be at least as long as your longest race of the season (45 mile road race right now).
Now here is the question...
While the 10% rule is fully valid in order to make the 10% gain do you have to...
Do the target distace more than once per week?
or Do the target distance more than once per week?
or what is the minimum percentage of the long ride that would be good for a normal "base" day?
(i.e. 75% or 60 say, about 45 miles)
Maybe helping would be to say I plan on dedicated base rides on Monday, Wednesday and Friday, Wednesday morning being the "long" ride of the week. The other days are off, recovery or gym time.
Also is it bad to go significantly over the 10% rule (say I am at 65 and I do 80 miles?)
BTW base also implies Zone 2, which is 82- 90 percent of Lactic acid threshold HR.
I been wanting to discuss this for sometime so lets discuss!