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EXAMPLE

You have ridden 450 easy miles and are ready to start training for that century in a few months. Last week was a good one, 60 miles, and the two weeks before about 35 each. Your longest ride has been 30 miles.

Step 1 - Calculate your average weekly mileage for the last 3 weeks. 60+30+ 30 = 120. Divided by 3, your average for the prior three weeks is 40 miles per week. You will not want to increase your weekly mileage by more than 10 - 15%. For the purposes of this example, let's say you will increase by the full 15%. And don't forget that each week will increase by 15% of the prior week, not 15% of the base 3 week period.

Goto Step 2.

Week 1 (total mileage = 46)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 2 (total mileage = 53)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 3 (total mileage = 61)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 4 (total mileage = 70)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 5 (total mileage = 81)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 6 (total mileage = 93)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 7 (total mileage = 107)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 8 (total mileage = 123)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 9 (total mileage = 141)

date

              
mileage              
time              
avg spd              
Calories              
type*              

 

Week 10 (total mileage = 162)

date

              
mileage              
time              
avg spd              
Calories              
type*              

Type:   I = intervals  TT = time trial  LSD = long slow distance

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