Cycling Performance Tip #2: Follow the 10% Rule

Greetings, I have a very quick tip for you today.  It is short, sweet and simple, and can go a long way toward helping you improve your cycling performance while avoiding overtraining.  It’s called the 10% rule and it simply states that you should never increase training volume (either distance or time) by more than 10% on a weekly, monthly or annual basis.  For example, if you are currently riding 70 miles a week and want to work your way up to 100, you should ride 77 miles the first week, 85 the second week, 93 the third week and 102 miles the fourth week.  Keep in mind that these are maximum amounts.  It would behoove many cyclists to reduce those amounts slightly and take five or six weeks to work up to 100 miles.  Likewise, if you ride 3,000 miles in 2009 and want to increase your volume in 2010, you should ride a maximum of 3,300 miles.  By following the 10% rule, you can ensure you improve your performance while decreasing the risk of excessive fatigue or injury due to overtraining.

NEXT POST – November 9, 2009

Cycle Log: Endurance Phase – Week 4