Training
for a Multi-Day Cycling Event
By: Curtis Cramblett, physical therapist, cycling
coach, strength and conditioning specialist
So how many hours or miles should you be training? How long should
your longest ride be? How many days a week should you be training?
In this edition of Healthy Cycling, I intend to clear up some of
the mystery surrounding these questions.
The table below
is a guide for safely increasing the length of your cycling workout
over time. It takes into consideration your body's need for recovery
time, and the time required for building new cells, while minimizing
the risk of overtraining, which can lead to injury.
Month
|
Weekly
miles |
Longest
ride |
Days a
Week |
| December |
25-50 |
10 |
2-3 |
| January |
50-75 |
10-25 |
3-4 |
| February |
75-100 |
25-40 |
3-4 |
| March |
100-150 |
45-55 |
4-5 |
| April |
100-175 |
55-75 |
4-5 |
| May |
175+ |
75-90 |
5 |
These milages should include one long ride per week in the beginning.
This month you should add a second long ride to your training plan.
It should be _ to _ the distance of your current longest ride.
I recommend two to three rides a week, including your long ride(s),
at your "pace" speed. This is the approximate speed you'll
be doing the ride at. It should be at an in intensity between 60
to 70 percent of your max. These rides will build your base endurance.
One to two rides per week should be at a “brisk” pace
or working on hills. These rides should be between 70 and 85 percent
of your maximum heart rate and 45 to 60 minutes in length. These
rides will increase your speed and ability to climb hills.
Every 4th week cut your training mileage / time by 40% in duration.
The intensity can stay close but the rest will make all the difference
in preventing staleness of the mind, body as well as prevent overtraining!
On the 5th week you can add on to the 3rd week weeks mileage by
3-5%.
So what if you haven't hit these mileages? First, make a plan of
gradually increasing your total mileage and longest ride by 5 to
15 percent a week over the next five months ( 15 is VERY aggressive)
. Second, you can add another workout during the week. The best
option would be a ride outside, however, taking a spin class or
purchasing an indoor trainer would go a long way to improve your
endurance. If this is not possible, a brisk aerobic walk outside
or on a treadmill will have significant benefits. These aerobic
activities count! You can exchange an hour of ride time for an hour
of cross training. This is good for 1–2 workouts a week through
the next 3–4 months.
The recommendations are meant to be VERY general. Each person will
benefit the most with a tailored individual plan. Please use your
best judgment and consider consulting a coach if you have any question
regarding what is best for you.
Finally, remember those who fail to plan ultimately plan to fail.
By increasing your mileages now you will feel a lot better in May
heading to L.A.
Courtesy of:
Curtis Cramblett, Physical Therapist, CSCS, Expert Cycling Coach
Curtis@RevolutionsInFitness.com
CAR 6,7 Rider, Assist Sports Med Tent
(510) 325-1884
