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