Now is time to start training for spring

Now is time to start training for spring
Cyclists should increase mileage little at a time
By STEVE SIEVERT
Copyright 2006 Houston Chronicle
That spring tour or summer multiday ride might seem a long way off, but if you have not started training, it is time to get busy.
"Lance Armstrong's coach Chris Carmichael has said that Lance won the Tour de France by the training he did in November, December and January," said longtime Houston cycling coach Bill Edwards, who spent time coaching alongside Carmichael. "Think about that. The race is in July."
While your spring or summer event might not include an ascent through the Pyrenees, the same training principles apply. Building the body's aerobic capacity — the key ingredient in creating a successful long-distance cyclist — does not happen overnight. Several months of training are needed to achieve the fitness level necessary to excel at the century distance or long tours.
For most novice riders, adequately revving up the aerobic engine takes about six months and starts with getting on the bike a minimum of three to four times a week. If you can spend more time than that, do it. Because the training is done at an easy-to-moderate tempo, rest between rides is not as critical as it is at a more intense level.
"During the first month or two, the training should be aerobic. It shouldn't be going out and riding as hard as you can go," Edwards said.
Once you get into a routine of riding three or more times during the first week of training, it is vital to continue the course, week after week.
"The most important thing is consistency," Edwards said. "The aerobic system is the most difficult system to train. It takes time to improve aerobic conditioning."
Cyclists should increase weekly mileage by no more than 10 to 15 percent. This gives the body time to acclimate to an increased workload. Cycling 50 miles one week and ramping up to 100 miles the next can lead to injury and burnout.