I know, as a runner, that the rule is not to add more than 10% of your last week’s mileage as you try to buildup your base.
Are there generalized rules for biking as well? I know it’s not as prone to injury as running, so I assume you can build up a little faster if you’re in good shape otherwise?
Thanks for any help,
Nancy
I would try to stick to that for biking as well…not only for injury issues but for burnout/fatigue too…you may be able to get away with a little more but listen to your body, that will tell you, its too much or I have a little more in me to add on some extra time…
Like the other coach mentioned, the 10% rule is a good rule of thumb across all disciplines for both injury and burnout avoidance. When building, keep in mind that you are stressing your body to a point slightly beyond its current capacity, and in order for that stress accumulation to translate into performance gains, you will need to incorporate rest periods that give your body the opportunity to adapt to that accumulation. Athletes hate to hear it, but in this sense, rest = training. Depending on your schedule, try a 2:1 or 3:1 ratio of build:rest weeks as you work your mileage up. Best of luck!
Thanks to both of you for your sage advice
Happy training!
Nancy