[Closed] Training volume and zones.

If you’ve been on an average 4-5 hour not massively structured training volume for a month or so after having a bit of a lay off….

Can you jump up your volume to say approx 10 hours without getting sick all the time if you keep the majority of the additional work in zone 2?

Ive been doing approx 1 interval session and one 3-4 hour or so ride per week in the last month.

Depends what kind of fitness you want and you could vary / lower volume of Z2 work as the year progresses, but generally yes - 10hrs a week made up of 6-7hrs at Z2 over 1 or 2 rides, plus 1hr proper hard turbo work and 2-3hrs mixed pace ride in that tempo/sweet spot area (or even just more Z2 if you're looking for endurance fitness) will get you to a good all-round fitness level.

No reason why that should cause illness from fatigue if you're already doing the turbo plus 3hr ride, if anything the Z2 work should help you cope better - may be worth laying off the turbo for a period while you get used to the increased time on the bike but that's one for someone who knows more than I do (which isn't a lot, just personal experience of similar volume / plan most years, though some years I just cba with the turbo).

Why not a slow build? I know big increases in training load negatively affect your immune system so chances of getting ill become higher.

I used to step up my running a lot when the hill running season rocked up. I got injured.

Physio advised I only ever upped training volume by 10% a week. That was aimed at injury prevention, but it would make sense that the same principles apply (getting your body used to the increase in volume slowly enough that it has time to adapt) to your immune system.

In my experience (9 years of relatively high volume training) it could go either way. I've had big jumps in volume and felt great (usually in warmer weather), conversely I've had it all go horribly wrong and set myself back significantly.

I wouldn't assume that 6x 10 hour weeks would necessarily build more fitness than 6 weeks of building the volume up more gradually, your body can only adapt at a certain rate.

Or just keep the intensity low and see how you feel, who knows?

If you're not sure whether you had proper flu, then you didn't.

+1 for not suddenly doing a load of running especially.

But suddenly doubling your riding time shouldn't be a real issue if most of it is low intensity. Just whether you're gonna benefit from it, as Betamax says.

I know if I suddenly doubled my training volume I would burn out or get I’ll. A gradual build will let your body adapt. Up your training for 3 week’s then have an easy week. Max 25% increase. If you cope with that then increase again for another 3 week cycle then recovery week.

My guess is you will get ill and take an age to recover.

You've not said how much running you've done previously but upping that a lot will also give you injuries.

Also: why?

I was ill at the end of last summer. Took three months off. Then back and up to 24 zone-hours per week 2x14) or a TSS of 650-750 with every third week off. Then another bout of illness and I’m off again. Can’t shift the multiple viral infections. So I’d say be careful.

If you are otherwise well I’d increase gradually. I find Zone 2 much more rewArding that high intervals. And more specific for my racing too.

What are you aiming for? Are you racing or do you just want to get your fitness up for the weekend social ride?

Your training needs to be specific to your goals - if you're looking to be competitive in a specific discipline, find a plan that suits your needs and stick to it. There's a multitude of info and training plans out there from all sorts of sources so my advice would be to do some homework and most importantly, don't just 'wing it'. Unless you have an in-depth knowledge of training it isn't worth trying to guess and that's when the problems/illnesses start.
I've tried in the past but it's easy to get lost in the weeds and then demoralised.

I think that i would increase the Zone 2 work, and like many a structured plan, back off every fourth week and have a bit of a rest week. If you increase the Zone 2 work and you are feeling good and strong, then add a second turbo session a week.

I find personally it is a lot easier to increase volume in the warmer months than now, to many colds and bugs knocking around, so tend to keep outdoor rides at Zone 2 and the harder stuff to the turbo, so i am not breathing heavily in cold air all the time.

Although i have been better this year for taking a quality Vitamin D supplement.

scuds on it .

Id up the z2 first before adding in any intensity.

Get on board with that increased workload and then look to add the extra speed work

echo on the easy week every 4th week.

Likewise build up to the runs , z2 , 20 minutes and build from there.

Dont jump head first into a 20 minute 5k or an hour and a half on your feet.

Consistancy will stand you better than fits and starts

Cheers for the input so far folks.

Sounds like the general consencus is this could make me ill but might not.

I'll do as suggested and just add a few hours in at low intensity and go from there.

10% a week seems like such a slow way to come back up to a bigger volume is the reason why I asked.

10% a week seems like such a slow way to come back up to a bigger volume is the reason why I asked.

It can be done - but your risk of injury/illness increases dis-proportionally and you really need to be listening to your body - be able to tell the difference between a bit tired and fatigue and the beginning of illness / the difference between a niggle that will work out vs the start of an overuse injury.

10% a week is the general rule of thumb, but intensity and volume can be juggled. Easy to add more than 10% a week if the intensity is lower. If you want to build up more quickly then I'd suggest add more low intensity while keeping the balls-out stuff the same, once you've adjusted to the increased volume, ramp up the intensity accordingly.

I've built from under 20 miles a week for marathon training 3 years ago to regularly topping 100 miles a week currently but it's been a fairly linear progression and apart from a plantar fasciitis from a stone/root impact during an XC race, I've been injury free.

Obviously everyone is unique and handle training volumes differently, but to suddenly double your volume sounds like it's asking for trouble. While you may not necessarily be courting injury, significant tiredness would be a pretty likely side-effect.

Appreciate the detailed responses.

Will be cautious on the back of this. A lot of race experience on this forum it seems.