How To Build Volume 101

IMAGINE YOU'RE STARTING FROM ZERO.  How do you build volume? Are there rules of thumb?  When do you introduce intensity?  Does it matter?...

... can you wing it?

Good questions.

Short answers:

• Build volume as fast as you can, which isn't going to be very fast if you are starting from zero.
• There are no rules of thumb, it's ruled by legs and lungs.  Do what you can.
• Introduce intensity as soon as you want, it ain't going to be much.
• Yes, it matters.

Long answer.

There are a number of good books on the subject.  Anything by Joe Friel will give you a good plan.  

You don't need a power meter, mainly because you're will not be putting out much power early on.  

But, you do need a heart rate monitor.

In the beginning of the first rides, the heart rate monitor will be exciting.  Then after a few miles, it will dim.  Reality will set in as that heart rate gets lower and lower because you have no stamina built up.  After a few weeks or months, the HR monitor will serve as a governor...

... holding you back.

This is good.

Because if you're tired, you can't do intensity properly.

Introduce the intensity one day per week.  

Don't look at the HR monitor too much, instead get after it.  Could be a group ride you want to desperately hang on to, a Zwift session with same obsession, or simply chasing that mystical PR you want to breatk.

Check the HR data when the ride is over.

Important answer:

• Pick an event far in the future - you need time.
• Set an insane goal.
• Get registered.

Nothing exceptional will come with your training without a date with destiny...

... that's paid for!

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164.9 lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
120 minutes reading + Journaling