By what weekly increment can I increase training from 6km swimming, 50km running, 90km cycling per week?
When it comes to increasing your training load, it’s important to do so gradually to avoid overtraining and injury. The specific increment will vary depending on your current fitness level, training history, and individual needs. However, a general guideline is to increase your training volume by no more than 10% per week.
For example, if you are currently swimming 6km, running 50km, and cycling 90km per week, you can calculate the increase as follows:
- Swimming: Increase by no more than 0.6km (10% of 6km).
- Running: Increase by no more than 5km (10% of 50km).
- Cycling: Increase by no more than 9km (10% of 90km).
Remember, these are just general recommendations, and it’s crucial to listen to your body’s signals and adjust accordingly. If you start experiencing excessive fatigue, persistent soreness, or any signs of overtraining, it’s important to scale back or take rest days as needed.
Additionally, it’s beneficial to incorporate rest and recovery days into your training plan. These days allow your body to repair and adapt, ultimately leading to improved performance. If you have any concerns or specific goals, it’s always recommended to consult with a qualified triathlon coach who can tailor a training plan to your individual needs.