On Monday we discussed a program of gradually increasing loads, to prepare for a touring type event. Today, we will examine a good way to incorporate that gradually increasing load in your overall training.
The concept is fairly straight forward. Gradually adapt to the increasing load. This means increase the weight of the bike gradually, as we’ve already discussed, and gradually increase the volume of time spent working with that increasing load.
At this time of year, it’s enough to simply get out and ride the (for now) slightly heavier bike. At this time of year, almost any bike feels heavier. We’re wearing more clothing to protect against the weather. We’re restricted and constricted. We’re not in the same condition we were last summer. So the slight increase of weight is less noticeable. Good.
At this point, we should be doing eight to ten hours of training per week. That includes strength training, core work, and riding. Two fairly short rides per week, on a lighter bike. These could be stationary trainer sessions, or outside work. These should be very focused, step interval sessions.
To that, add two more short, light weight, rides, at low intensity, duration between an hour and an hour and a half. These short rides are optional, but if done, the intensity should be very low. Spin, but don’t go hard.
Once each week, get on the heavier bike, and go out for a bit of a longer ride. This starts with about two hour sessions. Don’t go hard. Use lower gears. Focus is on staying in low to mid aerobic ranges.
Over the next month, gradually increase the over-all time per week. But do this by increasing only the heavy bike sessions. By the middle of March, those heavy bike rides should be in the three to four hour range.
In mid-March, comes the “pivot.” Drop one of the two step interval workouts, and replace it with a short (one hour) ride on the heavy bike. Keep this in the low aerobic range. Then, for the next two weeks, gradually reduce the strength work sessons, and slowly increase both the of the heavy bike rides. This should slowly bring the short one into the one and a half hour to two hour range, and the long ride into the four to five hour range.
At the beginning of April, drop the second light bike, interval session, and replace it with a heavy bike ride of about an hour. Keep this third heavy bike ride in a low aerobic range. You should still be doing one to two light bike, low intensity efforts per week. (These are somewhat optional.) Be sure to allow ample rest and recovery time.
Toward the end of April, decrease the weight on the shorter of the heavy bike rides, and increase the effort level to mid to upper aerobic range. Continue to build time on the two longer rides.
Continue building time with the heavy bike, as its load increases. At the same time, make sure to give yourself one to two light bike rides per week. These are recovery and “play” sessions. Keep it light, and have fun. On the heavy bike rides, take a camera. Enjoy the scenery as Spring advances. Explore new roads. Expand your range. Maybe even allow an out and back, overnight trip.
Stay in touch. Maybe we can do some of this as a group project.
Have fun with it. You’ll be ready to go longer and heavier than you imagine by the time Summer rolls around.
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