General Discussion Triathlon Talk » Increasing your "long" weekly road ride: 10% rule apply? Rss Feed  
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2010-08-12 7:59 PM

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Subject: Increasing your "long" weekly road ride: 10% rule apply?
Hi everyone,

I'm new to riding "long" road bike distances and the whole road bike thing in general. I've got a few 33 milers under my belt and can average right around 20 mph if I'm pushing it. I wanted to go on a 45 miler this weekend and wondered if that increase is too much, too soon? Thoughts?

I've been using the 10% rule for increasing my running distances for years during marathon training and wondered if the same rule goes for logging miles on the road bike.

Thanks!


2010-08-12 8:07 PM
in reply to: #3041075

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Not a Coach
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
Enjoy the ride!  Go for 50.
2010-08-12 8:31 PM
in reply to: #3041075

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Expert
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
Nope. The same rule doesn't apply. I'm with JohnnyKay. Go for 50!
2010-08-12 8:54 PM
in reply to: #3041075

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Elite
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?

You probably can't go wrong listening to JohnnyKay and tjfry!

Go for the ride.  I'm not a big fan of the 10% rule to start with, but especially when it comes to cycling I thin you'll be just fine.

Have fun! 

2010-08-12 8:55 PM
in reply to: #3041075

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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?

Agreed.  Same rule does not apply.

I've made jumps from 28 to 45, 50 to 60, 60 to 75, and 79 to 89....all which violate the 10% rule without any signs of injury.  I'm not saying that you won't be completely tired or wiped out after...but the 10% rule in running is to prevent injury...cycling has a far lower chance of causing injury.



Edited by tri808 2010-08-12 8:56 PM
2010-08-12 8:57 PM
in reply to: #3041152

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Extreme Veteran
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
Yeah, before my first century ride I only got in a 70miler and had no problems with the 100.  Go for it!


2010-08-12 9:01 PM
in reply to: #3041075

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Master
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Redlands, CA
Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
I personally can change it up alot on my bike and not suffer.  The only exception being 3 hard days of riding in a row.
2010-08-12 9:26 PM
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
Thanks for the advice and encouragement guys! A 50 miler in Ann Arbor on Saturday it is!!
2010-08-12 9:30 PM
in reply to: #3041206

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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
tacomamike - 2010-08-12 9:26 PM

Thanks for the advice and encouragement guys! A 50 miler in Ann Arbor on Saturday it is!!


Woohoo! Have a great ride!
2010-08-12 9:32 PM
in reply to: #3041075

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Regular
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
I would say not at all.  If you surpass a certain threshold, sure, you'll get tired, but you'll still be able to get home.  The unique thing about the bike is the free wheel, and the ability to coast, so it's usually how a person rides.  But in short, no, 10% doesn't apply.
2010-08-12 9:43 PM
in reply to: #3041075

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Champion
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
No worries on increasing the distance on the bike.

Go for it!

Have fun!



2010-08-12 11:05 PM
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Extreme Veteran
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
No problem for a few rides, but I would watch the overall weekly mileage, don't let that double or anything.  An overuse injury can happen with cycling too.
2010-08-13 6:13 AM
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Pro
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Subject: RE: Increasing your "long" weekly road ride: 10% rule apply?
The 10% rule does apply to increase in training volume, but we're talking about a single ride here... so don't worry about it. I would worry if you said that you are doing 30 miles a couple of times a week now and planned on changing that to 50 mile rides every time instead... that would be too much.

Also, you can go much further in a group ride than you can by yourself simply because you save so much energy from drafting.
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