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I come from mt. biking. I am road riding to cross train. I usually do a 20 to 25 mile mt bike ride on the weekend and two 6-8 mile rides during the week. I got a road bike so I can ride more, and increase strength and stamina. Now I am riding the road bike 3 times a week. I started with a 15 miler, then 18miles, and the third ride was 35 miles with over 3000 feet of climbing at up to 18percent grade. So figure I can handle this load already. How much should I increase mileage and how often? I want to improve endurance and strength, without over training.

sean
 

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Spunout said:
10% increase per week as a suggestion.
This is a good guide. The trick is figuring out where to start. The answer is finding a distance/intensity that tires you, and then building from that.
 
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