Do any of you cut the mileage back every few weeks when doing a ramp up? How much do you cut it by? Does it help that much?
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I cut back every 3 weeks of hard training since I go by a 4-week training microcycle. On these weeks I usually do about 60-70% of the volume of my hardest week (usually the week before) and reduce the intensity of my workouts. This particular week is also relatively unstructured compared to the other weeks of the training cycle.
The cutbacks do help alot both mentally and physically...I feel alot more refreshed and stronger heading into my next training cycle. I also usually see improvements from speedwork the week or 2 after the cutback.
The cutbacks do help alot both mentally and physically...I feel alot more refreshed and stronger heading into my next training cycle. I also usually see improvements from speedwork the week or 2 after the cutback.
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I haven't tried any kind of 3 week hard 1 week easy training. Maybe I will try that this spring after I finish this round of racing.
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What do you do the week after the lighter week? Resume the mileage you were originally at?
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I ramp up two weeks then cut back for a week. My cutback week I just do whatever feels comfortable and I take time off if I need it. I cut back around 25% and when I restart I just go back to where I left off.
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What do you do the week after the lighter week? Resume the mileage you were originally at?
I either do that or start building from the second week of my previous training microcycle. Remember, stress+recovery=improvement
The progression can go something like this (example):
50,57,63,44 (recovery), 56, 64, 69, 51(recovery)
technically speaking, if you have done it right, your body will gradually become accustomed to the training load and will be able to tolerate progressively higher volume/intensity. You will also be able to sustain that particular volume for a longer period of time w/o breaking down, for instance from being able to handle 40 mile weeks for only 2 weeks to say, 6 weeks. Eventually (for example), a 50-mile week that felt moderately difficult at the beginning of your training program will become more of a recovery week a few months later.
I either do that or start building from the second week of my previous training microcycle. Remember, stress+recovery=improvement
The progression can go something like this (example):
50,57,63,44 (recovery), 56, 64, 69, 51(recovery)
technically speaking, if you have done it right, your body will gradually become accustomed to the training load and will be able to tolerate progressively higher volume/intensity. You will also be able to sustain that particular volume for a longer period of time w/o breaking down, for instance from being able to handle 40 mile weeks for only 2 weeks to say, 6 weeks. Eventually (for example), a 50-mile week that felt moderately difficult at the beginning of your training program will become more of a recovery week a few months later.
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