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ramping up volume
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 2017-07-24 11:12 AM |
 399  |  Subject: ramping up volumeGood morning BT! I have a volume ramp-up question. I'm three weeks out from my first race in 6 years (YAY!) and I just completed a race-distance Brick on Saturday. I am off work Wed-Fri this week, so I have some extra time in my schedule to put in some longer distances. Currently, my bike volume is low. Most rides so far are in the 10-12 mile range, with one 20 miler thrown in a week ago. Everything is feeling great, which is encouraging. What I'm thinking about this week is this: - Today : swim 4 x 300 (done) - Tuesday: run 4 miles (cooler weather, yay!!) - Wednesday: normally my day off, might have the opportunity for an OWS depending on how things go - Thursday: bike 20 miles - Friday : swim (maybe even another OWS!) - Saturday: bike 20 miles - Sunday: run 3-4 miles I'm not too concerned about the run distances; I'm more concerned about the bike distances. I'm aware of the 10% volume increase rule, and this would likely break it. I am feeling so good with my training that I don't want to do something stupid and risk injury, but these kinds of training opportunities are rare. What are your recommendations?? |
| 2017-07-24 11:29 AM in reply to: 0 |
702  Aledo, Texas | Subject: RE: ramping up volume I think over the next two to three weeks, I'd make your weekend ride a bit longer (say 2 hours), and then throw in another easy ride (30-45 minutes) on a day where you have another easy effort workout (example - easy morning swim, easy afternoon ride, or ride to and from the pool - boom, two workouts!). EDIT - you're three weeks away from the race, so scrap the above. You might do a bit longer ride this weekend, but you're now close enough that you won't realize much of the benefits from any significant increase in your mileage or time. Good luck. Edited by LundyLund 2017-07-24 11:30 AM |
| 2017-07-24 11:30 AM in reply to: robertChiefsFan |
Master 10208 Northern IL | Subject: RE: ramping up volume 10% is more the guideline for running. Biking can go way past that. With the amount you're talking about, go for it. Generally you just get more tired from biking, so keep an eye on things to see if you may need to lighten up a little after them. |
| 2017-07-24 12:37 PM in reply to: brigby1 |
| 399 | Subject: RE: ramping up volume Thank you for the feedback!  |
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