Is this the suggestion? 10% increase at a time? I went from low Volume starting mid April 2022 with some extra riding scattered into to sticking with a minimum of 6 hours per week starting Jan 1st 2023 and have subsequently bounced off of burnout 2 or 3 times (seemingly with life stress contributing). Was trying to think of what I want to do for 2024. Now that I am commuting by bike thats up to 6.5 hours just in my commute (not planning to commute in bad weather). Wondering if I can manage the bump to ~10-11h a week with TR workouts thrown in, without wrecking myself.
Usually, but my impression has always been that this has been borrowed from running, where slow increases in distance are critical to avoid injury.
I think you can ramp up a bit more with cycling.
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This guy knows how to do it right 
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That’s my understanding…I assume most of the slow ramp rate in running is to avoid tendon/ligament issues. Without the pounding I’m sure a lot of that concern goes away.
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Awesome. This is what I need to hear. 
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2023 is my first year without proper racing. And this winter was the first w/o a proper base period. Did ~20h weeks since 2016. However, still came down to 15-20h by doing many doubles (indoor cycling and outside running) and longish week-ends.
Wanted to build for my one event this year (last weekend, 250k, 8800m climbing). Intensitiy in spring, race specific endurance closer to the event.
However, I caught Covid end of March. This messed up the intensity block. Went straight into the race specific build.
What I notice(d). No racing, no intensity has clearly hampered my ability to suffer. Clearly. Should have done more suffer workouts close to my event but I was always scared of doing to much in my high volume race pace context.
Next year I will turn 50. I plan to do this one event again. But in a more competitive mode again.
Hence, this winter I will start working on my pain-tolerance again. Will continue with my doubles-model. Mountain trail hill repeats and so. Embrace the pain again. So just keep a higher training volume and the rest will depend on life an weather. Spring will be more thresholdy. Final build will see more fatigue resistance/pain tolerance elements.
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Still a couple of months to go of this season - 3rd A event is my now traditional Gravel Grinder in early October.
I plan (this time definitely!) to do some S&C over the winter. I won’t be going to the gym, so very interested to hear the podcast that @Jonathan was looking for questions for - particularly those of us with limited equipment. As things stand, I plan to focus on glute activation and some bodyweight exercises. In lieu of the podcasts, based off the bodyweight and core stuff on the website.
I’ll probably do a bit more running too. I’ve kinda got back on that horse this week, and may keep up a session a week. It is really just much easier to fit in at lunch, as a run-mute than even a cycle commute when I’m under family pressure in the evening.
Bike wise, I’ll probably train now for until I feel ready to start back. I usually feel ready earlier than I originally intended to get back to some structure.
After my A race at the end of this month (Tahoe Olympic triathlon), I’m going to switch to polarized base and build, and do the endurance workouts outside to enjoy the end of summer/ fall here in NorCal.
I think I may then do a plan builder plan and target a Sea Otter event in April. I’ve only done triathlons, so I’m still deciding on what event I want to do. Im thinking the road race (beginner category) or one of the grand fondos.
I might also join a local cycle club and get more experience group riding.
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Imagine that you have optimized your life to bike the most you can, while maintaining order in family, work, and other affairs….say that yields 500h/year. Being able to squeeze another 50h it’s a challenge and a worthy goal.
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I’m currently doing Pol Build and am really enjoying it as a way of easing myself back into some fitness.
I definitely don’t feel anywhere near as strong as the past few years with my Sweet Spot focus though. Whether I am actually less fit, and how much of that is just due to having had such a rubbish period of training for the last nine months is hard to say.
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Thanks for starting this thread - it’s prompted me to think a lot.
I’m really not sure how to approach this coming year, but I’m pretty certain that riding will need to take somewhat of a backseat…
I essentially have from now until the end of October for structured training and routine whilst riding in the UK.
In November, I’ll be spending a month living and working remotely from either Southern Spain or Portugal - during that time I’ll be riding a lot (depending on bike hire price)
Then, December will be full of disruptions as I prepare to relocate from the UK to Belgium.
In the last week of December I’ll move, staying in temporary accommodation until I find a permanent place to live.
So, I’m essentially writing off December up until I’m settled in Belgium.
That’s a little scary for someone like me who doesn’t do terribly well without structure and routine. Luckily, I run (probably a better runner than cyclist), meaning that I’ll maintain some fitness.
Another question I’ve asked myself was “why do I ride bikes?”… I’m not sure I have an answer at the moment, but I’m wondering if I’m finished with racing!
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I get where you’re coming from. I lose about 3 weeks every Dec/Jan due to family commitments and travel. I always feel like everyone else has a better base than me as a result.
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Good to know you like this. I’m starting this around October so I’m interested to see how it goes. I’m doing his full off-season though so starting with the Fall Foundations.
It will be interesting for me as it will be the longest period of little to no structured or consistent riding that I’ve had for two to three years. I’m not concerned about losing my base fitness as I’ll still be running, but bike specific fitness will definitely be lost.
On the plus side though, I might just ride outside in Belgium over the winter as a way to explore, which I’d imagine will be much more pleasant than the turbo!
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46 with 10 years of experience 
I’m going to try and do 2-3 Zone 2 sessions and 1-2 TH / VO2Max sessions a week, ideally 4 workouts a week. Having done mostly Zone 2 this year so far, I’ve found that my power output has increased by about 20 watts at the same heart rate, and I can maintain my threshold for much much longer. Its been pretty remarkable. Haven’t done enough high intensity, but the high intensity I have done in the last 2 months has really boosted my top end as well.
I’ll also throw in more gravel as well as I’m lucky enough to have good gravel (more appropriately mud in winter) and road riding near me.
I’ll also aim to keep up (or rather start) some weight work.
I’ve just turned 47, late coming to the cycling party, infact late coming to the endurance sports party.
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What you want to do sounds exactly like the polarized mid volume build. 2 endurance rides a week, 1 Thesh, 1 VO2 max.
Very similar but the mid volume plans have long sessions in the week, which I can’t do. Will probably have 2x1hr TH / VO2 Max and then try and add more zone 2 volume if I can.
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This is what I’ve been doing recently. I use the MV plan as a building block and do 1 threshold and 1 VO2 during the week, then Sat/Sun long endurance rides as much as my schedule allows. Monday is an off day.
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My plan for the fall/winter is a 60min V02 workout per week plus as much endurance as I can fit in without losing my job and family (which is unfortunately not that much) plus a couple of family vacations for rest weeks. Almost all indoor.
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So, a bit of change of plans for me. After some thought (and, apparently, some very well-targeted ads) I think I’m going to give Tim Cusick’s BaseCamp a try. The weirdest thing happened and I’m actually super happy with everything about my bike and have no plans for upgrades apart from 10-52 X01 cassettes if they happen to go on blowout sale prices.
So, with no upgrade lust I thought I’d give BaseCamp a try after a near-miss doing it last year because I just built up a new bike and it seemed unnecessary. I feel like this year was a big leap in terms of understanding what does and doesn’t work for me, and I’m hoping to keep riding that wave to continue my progress. I also have some very specific questions that I want to work out with some help, and based on everything I’ve read this seems like a good way to get some questions answered while I’m learning.
There’s a separate thread for it, I know, but anyone have any experience with BaseCamp they don’t mind sharing?
Quick note: I’ll continue to use JOIN before and after BaseCamp, if anyone’s curious.