Increasing mileage?
04-19-17, 11:10 AM
#1
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Increasing mileage?
Long time cyclist, but trying something new - could use advice. I did the Assault on Mt. Mitchell last year (102 miles, about 10k feet of climbing) and trained outside all through the Winter/Spring building mileage. Great event, but training time away from the wife and kids on long weekends was tough. The experiment this season has been to do almost all of my training on Zwift through the winter/early spring, and then ramp up to my event the last month. Here is my question: With a base of riding 5-6 days a week (all Zwift FTP building), averaging about 120 miles a week for the past 10 weeks, how quickly is it safe to ramp up mileage without risking injury? I've been cycling and doing triathlon for about 12 years (for background). My longer indoor trainer rides are only about 1hr 30min, but are typically intense (FTP training). I have 3 weekends to fit in longer rides before my big goal event. This weekend I need to chose between an 80 mile or 60 mile route. A bit torn. Thinking prudence would be to try 60 this weekend, and then add about 15 miles each the next two weeks before my century ride. Opinions?
04-19-17, 11:34 AM
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They say ~10% per week is ideal, but if you've been riding for that many years I feel like more will be fine.
It's a tough call. You don't have a ton of time to work with, but you don't want to go crazy and injure yourself, either.
It's a tough call. You don't have a ton of time to work with, but you don't want to go crazy and injure yourself, either.
04-19-17, 12:36 PM
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No personal experience, but I've also heard that if you can ride 60-70 miles on your own with no problems, then a century should be fine with the added excitement/peer motivation.
04-19-17, 12:41 PM
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you'll be fine. Intensity helps with endurance, so your FTP work will allow you to go longer.
Also you've got a solid base from years past.
60, 75, 90 sounds reasonable.
But honestly, you could do 100 miles tomorrow, might not feel the greatest when your done, but you wouldn't hurt yourself.
Also you've got a solid base from years past.
60, 75, 90 sounds reasonable.
But honestly, you could do 100 miles tomorrow, might not feel the greatest when your done, but you wouldn't hurt yourself.
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You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
04-19-17, 01:44 PM
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Concur with Merlin. You'd be surprised how much sub-threshold endurance you've built up from FTP work.
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