guidelines for increasing distance
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1280 days
rb85cj7 posted 3 years ago.
from what i have read, it is the same just limit it to 5 mile increases.
4499
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1645 days
kylie posted 3 years ago.
rb -- for biking you mean? 10% increases with a max of 5 miles at a time?
1796
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1541 days
PrinceofClydes posted 3 years ago.
Yeah, that formula works well if you assume constant intensity.
On the bike, since it is not weight bearing, you can go a lot further week to week as you feel up to it.
Unless I'm weird or something (not out of the question) this sping I progressed as follows:
- cumulated kms in brackets)
This program started 12/19/2004. So far, I have completed week:
week#36 8/21 Run:0km (686) bike:122km (3571) swim: 6800m (29.25)7hrs
week#35 8/14 Run:12km (686) bike:0km (3449) swim: 3200m (22.45)3hrs
week#34 8/07 Run:10km (674) bike:248km (3449) swim: 6200m (19.25)13hrs
week#33 7/31 Run:0km (664) bike:160km(3201) swim: 2000m (13.057hrs
week#32 7/24 Run:21km (664) bike:180km (3041) swim: 2900m (11.05)11hrs
week#31 7/17 Run:10km (643) bike:220km (2861) swim:1000m (8.15)10hrs
week#30 7/10 Run:34km (633) bike:80km (2641) swim:600m (7.15)7hrs
week#29 7/03 Run:14km (599) bike:232km (2561) swim:0m 12hrs
week#28 6/26 Run:22km (585) bike:221km (2329) swim:900m (6.55)12.5hrs
week#27 6/19 Run:58km (563) bike:69km (2108) swim:0m 11.5hrs
week#26 6/12 Run:24km (505) bike:186km (2039) swim:100m 11.5hrs
week#25 6/05 Run:59km (481) bike:157km (1853)11.5hrs
week#24 5/29 Run:40km (422) bike:183 (1696) swim:0 14hrs
week#23 5/22 run:31km (382) bike:168km (1513) swim: 0m
week#22 5/15 run:24km (351) bike 60km (1345) swim: 0m 4hrs
week#21 5/08 run:31km (327) bike 90km (1285) swim:0m 7hrs
week#20 5/01 run:18km (296) bike:185km (1195) swim:0m hrs:10
week#19 4/24 run:10km (278) bike:30km (1010) swim:0m hrs:3
week#18 4/17 run:00 (268) bike:20k (980) swim:0m hrs:1
week#17 4/10 Run:00 (268) bike:20km (960) swim: 0m hrs:1 (recovery week)
week#16 4/03 Run:20K (268) bike:20km (940) swim: 0m time:4hrs
week#15 3/27 Run:15K (248) bike:25km (920) swim:0 time:5hrs
week#14 3/20 Run:24K (233) bike:00km (895) swim:0 time:5hrs
You see a big jump at weeks #19 and #23.
Week # 28 I rode the IMC bike course for the first time this year and have ridden it 7 times of the last 10 weeks. Up to then my longest ride was 70km.
You can see a bar graph of the above at this URL: My Log Bottom of the page.
So, I'm saying, you can increase distance dramatically if you back off on the intensity in proportion.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
2334
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2427 days
Tribro posted 3 years ago.
I use the 10% rule on the bike as well. Given that my intensity is fairly similar on my long rides each week. I as well do it by time rather than mileage. Usually like a 15-30 minute increment tacked on to my long ride. As with running, I go by time as some of my routes are much hillier than others. So I started at about 2 hour long rides in the Spring and now am at 4:00-4:30 range.
As PoC stated intensity is a factor, so you can increase by more occasionally if you're at lower intensity than your usual ride. As an example my brothers build into their training 3-4 day bike camps where they'll go 100+ miles each day for 3-4 consecutive, then back off the volume to recover and back into their normal program. They usually do something like that twice a year.
207
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1280 days
rb85cj7 posted 3 years ago.
Kyilee--
that is for average riders. it seems smart, why jump distances by a lot unless you need to get to a longer distance fast.
4499
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1645 days
kylie posted 3 years ago.
Great on the bike info... still not sure on swimming. I saw your thing, PoC, but the swim part confused me... what is the time listed after it for? I'm also not seeing a pattern in swim distance increases.
(I usually just swim what the master's coach tells me to, but I have a few friends interested in increasing their swim time/distance as well, so figured I'd ask on here :-))
1796
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1541 days
PrinceofClydes posted 3 years ago.
kyillee wrote:
Great on the bike info... still not sure on swimming. I saw your thing, PoC, but the swim part confused me... what is the time listed after it for? I'm also not seeing a pattern in swim distance increases.(I usually just swim what the master's coach tells me to, but I have a few friends interested in increasing their swim time/distance as well, so figured I'd ask on here :-))
Sorry, I should have said: the time is the total training hours per week. I tried to increase my total training time gradually too.
Ignore my swim training times. I didn't do any swimming until July this year.
I am not concerned about swim training because I can swim 3 or 4 kms any given day without trouble, so I don't bother with much of that. If I put in the extra six months of swim training necessary to improve my swim time (82minutes in 2003) by 10% I would only gain 8 minutes so why bother? I'd get more time benefit by spending that time training the bike or run.
The reason for gradual, controlled increases is primarily to avoid injury.
Plantar fasciitis often comes with sudden increases in run training.
Knee tendinitis comes on with sudden increases in bike mileage or intensity, such as climbing!
shoulder tendinitis or rotator cuff injuries come on with sudden or large increases in swimming distances.
Common sense really. :)
I know, I know, it's not so common.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
4499
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1645 days
kylie posted 3 years ago.
*grin* It makes sense, and that was kinda what I thought for running (impact and injury) but wasn't sure on a swimming note :-) Thanks!
180
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1321 days
trigirl97 posted 3 years ago.
I don't know if it helps but last year training for a half-IM, I increased my long swim by 100-150m each week. This seemed reasonable to me and wasn't out of reach.
I didn't spend a ton of time in the pool but enough to get buy with a decent time for me. For example, I'd do one recovery swim, a speed session (usually 50 or 100 repeats) and then a long session.
Not sure that clears up anything, but I'd say go on feel. If your friend is just starting out, then I'd recommend adding 50-75m at a time or enough so it's a challenge but not so much that injuries could arise. The thing with swimming is consistency, at least in my experience that's what helped me.
I never went all out terribly fast nor terribly long. But I just tried to stay consistent with my sessions and focus on swimming efficiently.
Of course I say all this now, not having swam in 3 months! ;)
Cheers,
Lara
"Only those who risk going too far can possibly find out how far they can go." ~T.S. Eliot
trigirl97.blogspot.com
So I know the 10% rule for increasing run distance... is there anything similar for biking or swimming? Or other endurance stuff for that matter...
(if you are unfamiliar with it, the 10% rule for running says that to increase your run distance and minimize your risk of injury, increase by 10% each week for 3 weeks and then drop back down -- or some variation on that, I've heard a few. That's the one I use. For example, say you start with your long run being 3 miles. Over the next weeks, you'd do 3.3 miles, 3.6 miles, 4 miles, 3.6 miles, 4 miles, 4.4 miles, 4.8 miles, 4.4 miles, 4.8 miles, 5.3 miles... etc. So increase for 3 weeks, drop for one, and continue from there with increasing on the next one.)