10% rule? Does it apply to biking? And...could I do a metric century this summer?

[teawoman]

I know that it's recommended in running that you not increase more than 10% of your weekly mileage in one given week. Does that apply to biking too?

I ask because I'm playing with the idea of doing a metric century at the end of July. It's not nice enough here to get out there and bike yet , but once my bike club gets started again in April, they should be doing trips and outings that should give me about 50k per week or more. Until then, it'll be Coach Troy (just one DVD so far, aerobase builder, level 7.0, one hour and 23 mins).

The longest I've ever ridden is 75k (last year), but in between then and now I broke ribs and was off doing anything for about two months (October-Mid Dec). Then I started up slowly again and now I'm doing about 5 hours exercise per week to train for my triathlons this summer (first one at end of May). That includes running, Coach Troy, and swimming. During Dec. and Jan., I was cross country skiing a couple of times a week and running a bit once my ribs healed.

So, given what I'm doing in terms of other sports, is May, June, and July enough to build up the mileage if my average long bike will be maybe 30k when the club gets started again? Or is that too short a time?

Thanks for any suggestions! Please tell me if I'm spitting into the wind.

[mimitabby]

you bet you can do a metric century!

I think you can use a 20% rule for bicycling.

[Melalvai]

Well now, I rode my first non-metric century when my PR up to that point was 42 miles. But that isn't something I'd necessarily recommend.

[melissam]

Teawoman,

I think you should go for it! There's a 10 week training series around here that prepares women with very little riding experience for the Cinderella metric century.

It sounds like you're in reasonably good shape with your cross training activities, so you have a head start!

One thing I'm confused about is your mention of the 30k long ride. Um, do you mean that once you start riding with the groups that your long ride for the week will be 30k? If so, then that could be a problem. You would need to find a way to fit in increasingly longer rides to build up to the 100k.

OTOH, if your club's starting point is 30k when you get rolling in April, I think you'll be fine for the metric at the end of July.

-- Melissa

[kat_h]

Last summer when I started riding I did 10 k each way to work. After doing that four times I went and rode 60 k one morning and felt absolutely fine afterwards. If you're already in good shape I think you can do the century.

Is the century supported? Having food and water along the way without having to carry it should help. The local MS Tour here is 90 k each day for two days and they recommend that people ride 30 to 50 k twice a week and enjoy it to get ready. I think they "enjoy it" part is key. If you struggle to do 50 then you'll have trouble doing more, but if you find your training rides easy then you're probably ready for more.

I'm one of the least experienced riders here, so just take that as encouragement but not advice. I'm interested in hearing what the pros say.

[teawoman]

Teawoman,


One thing I'm confused about is your mention of the 30k long ride. Um, do you mean that once you start riding with the groups that your long ride for the week will be 30k? If so, then that could be a problem. You would need to find a way to fit in increasingly longer rides to build up to the 100k.

-- Melissa

No, I mean that they do some beginner rides starting at 30k on weekends. They do some 50ks as well. They actually have rides up to 100k for intermediate riders, but I can't do them yet. Those guys are FAST

Kat H: Yes, it is supported. It's actually run by my club and they bill this as a recreational cyclist-friendly ride. It's quite a big event.

Thanks everybody! This is encouraging so far.

[Wahine]

Part of the reason for the 10% rule on mileage running is because supportive tissue (ligaments, tendons, bones etc) have to adapt to stress as much as muscles do. Those structures breakdown when loads are too high and there isn't enough recovery.... then you're injured. I would have to say that with cycling being a non-weight bearing sport with low impact, the risk of injury is much less with amping up the mileage faster. I used to build my long rides by 30 min each week in conjunction with all my other training and that was when I just started more long distance stuff. So if 30 km takes you 1.5 hours, you would only need 7 build weeks to make it up to 100 km, add in a couple of recovery weeks and you've got 100 km in 9 weeks from your first 30 km ride. And that's being conservative with how much you could build per week.

Totally doable. Just remember to do stretches, especially hip stretches to keep your muscle balance and prevent problems like knee pain.