Fitness
Base Mileage Ramp Rate Cycling
Base mileage ramp rate cycling caps weekly volume growth at five to ten percent—faster ramps invite knee pain and February burnout during aerobic build blocks.
Base mileage ramp rate cycling limits weekly hour or TSS increases to five to ten percent during aerobic build—faster ramps invite knee pain, illness, and motivational crash by February. Hold flat weeks after travel or sickness before resuming ramp.
Long ride grows one day per week, not all seven. Chronic athletes may tolerate ten percent; returning riders start five.
Common questions
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How fast should I increase cycling volume in base?
Five to ten percent weekly TSS or hour increase is a safe band for most riders. Insert flat or down weeks after illness before resuming the ramp.
Related terms
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