I also love to see the mileage rack up but am more concerned about saddle time. I set my rides by how long I am in the saddle. the mileage will increase as time goes by and you get stronger. And yes, resting is the key to improvement!
Don't get hung up with a weekly mileage total, get in only the miles you need but make them quality. The temptation with having a mileage goal is that you end up doing miles just for the sake of hitting a goal. Seeing as you're a multisport athlete you'd be far better served resting so that you can hit your run and swim stuff, than simply collecting bike miles.
The "average" distance for the bike leg of a Sprint is going to be about 10-15 miles. For your long bike workout I'd aim for double the distance. So say 30 miles. For me the 10% rule doesn't really apply on the bike as it does on the run but you should build slowly. The problem with building by miles is that you rarely maintain the same average speed from week to week. So to keep a nice progression, build by saddle time. If say you're doing 40 minutes now, next week do 50. And then 60, etc. Keep a note of miles to make sure you're doing enough but build by time.
Your midweek bike should be something shorter and faster. Tempo is a good starting point (or intervals). Sprinting isn't really an issue for triathlon, concentrate on tempo and longer intervals initially. It's a similar structure to running but if you want a starting point I can at least give you some suggestions.
Don't forget recovery too! Easy days are the most important.
In God we trust, all others bring data. - W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. -P.Z. Pearce
Do not get hung up on the number of miles per week; rather make them quality work outs. I'm not sure what the distance or course terrain you will be doing in your Tri's but that is what you should be working on. If you are not a good sprinter then that is what you should work on through intervals ( such as sprint from telephone pole to telephone pole and rest between 3? and repeat.) If hill climbing is your weakest link well then work on those.
Also, whatever your distance is for the race you should try and get one of those in per week all in one saddle sitting so that you are in tune to your body and bike and are sure the bike is properly fitted. also, this would be the time to see what and how you will get your nutrition in during the race. You will have to experiment on what product works for you.
I would also practice riding in the aero position as well.
I know I have made a goal to get 2000 miles in for the season. I was able to get in 1400+ last season but there were days I could have rode but did not. I'm trying to see how many hours I can get on average in the saddle for the year to establish a work out plan for the year including off-season and cross training time as well.
What happens at times with people on mileage per week is they get hung on that number and force themselves to go out and ride just to say they got the mileage in.
For instance last week I was able to get in 61 miles (2 rides and this week I have 67 miles(2 rides)and I have not even hit the week end yet;-) LOL
Bottom line make your rides in the saddle count .... I hope this helps.
current weight: 229.0
Fitness Minutes: (12,378) Posts: 2,178 4/15/09 11:57 P
It depends on my mood. I juggle running and riding. During the winter I run more than ride, during the summer, I ride more than run. Summertime rolls around and I'm barely running but I'm logging 150ish+ miles a week, during the winter, I'm running 30ish but hardly touching a bike, maybe not riding at all for a week or two at a time.
I'm so moody. LOL
Marnie RENO, NEVADA
A ship is safe in harbor, but that's not what ships are for.
Fitness Minutes: (43,720) Posts: 7,423 4/15/09 9:46 P
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