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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 2 - Calculate your longest ride for each week. You will not want to increase your longest ride 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 period. For the first week, your longest ride will be 30 + (30x .15) = 35 miles.

As you want to taper the week before your ride, and have your maximum ride be the event + 25%, best to add an 11th week to the program.

Week 1 (total mileage = 46; longest ride = 35)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 2 (total mileage = 53; longest ride = 40)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 3 (total mileage = 61; longest ride = 46)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 4 (total mileage = 70; longest ride = 53)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 5 (total mileage = 81; longest ride = 61)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 6 (total mileage = 93; longest ride = 70)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 7 (total mileage = 107; longest ride = 81)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 8 (total mileage = 123; longest ride = 93)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 9 (total mileage = 141; longest ride = 107)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 10 (total mileage = 162; longest ride = 123)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 11 (total mileage = 162; longest ride = 75)

date

             
mileage              
time              
avg spd              
Calories              
type*              

 

Week 12 - The Event

date

             
mileage              
time              
avg spd              
Calories              
type*              

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

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