Getting Faster...

Author
Discussion

tjdixon911

Original Poster:

1,911 posts

236 months

Wednesday 3rd February 2016
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I'm looking for tips on getting faster when riding my bike.

I do a reasonable amount of biking, currently averaging 50-75miles (mainly MTB) a week, this generally goes up in the summer - I ride with my brother a lot and on straight sections I just can't keep up, on technical bits I seem to be quicker so need to improve on my straight line performance more than anything.

I have a road bike also and considering a trainer / rollers again - is this worthwhile for when I have a spare half hour to get the legs spinning?

When out with someone faster, is it always worth trying to get in front or sit behind? having them push may encourage me to go faster, when following its a bit demoralizing seeing the gap increase but helps me push to try and keep up...

I wouldn't say I eat particularly unhealthy but then this could be better...

Any advice much appreciated, I am obviously just wondering if I simply need a new bike...


wemorgan

3,578 posts

177 months

Wednesday 3rd February 2016
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It sounds like you need to add some intervals sessions to your training.

tjdixon911 said:
I have a road bike also and considering a trainer / rollers again - is this worthwhile for when I have a spare half hour to get the legs spinning?
IMHO, no. 30min gentle spinning is OK for recovery work, but not for strength.
If you want to work on strength then you'll need time for a proper warm-up (20min), then 30-60mins of interval sessions.

Edited by wemorgan on Wednesday 3rd February 14:44

Sandersports

181 posts

188 months

Wednesday 3rd February 2016
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1 : Loose weight
2: Do more training

End of thread, you are welcome .

upsidedownmark

2,120 posts

134 months

Wednesday 3rd February 2016
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Rollers no, trainer yes.

You can get in a workout in 30 mins. an hour would make more sense, but a 5-10min warmup, some fairly hard intervals, and no cooldown will still work (I know it'll freak a lot of folks out, but TBH I rarely bother with the cooldown part) However, 'just spinning the legs' for half an hour isn't goint to make a difference.

Magic919

14,126 posts

200 months

Wednesday 3rd February 2016
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Sandersports said:
1 : Loose weight
Should he tighten it up?

Joey Ramone

2,150 posts

124 months

Wednesday 3rd February 2016
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When you say you want to get faster, what sorts of speeds are you averaging now (on solo rides)?

If you say you can't keep up with other riders, that covers a multitude of abilities. If my riding buddy is capable of averaging 25mph solo then I'm fked and there's no way I'll be keeping up with them if they ride to their normal speed. If it's 19-20 mph solo then that's fine, not a problem.

As for getting faster, that depends on so many variables but basically you either need to pedal faster than you are now, or turn a bigger gear at the same rate.

Banana Boy

467 posts

112 months

Wednesday 3rd February 2016
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I invested in a turbo trainer this year for structured interval training and am definitely seeing an improvement in performance based on some selected Strava segments etc. (I should know more after this weekend if I manage to get out for a proper ride for the first time in months?!)

It helps if you have a specific goals in mind, mine is to improve my time at the Tour of Cambridgeshire - Last year I had a target of 4hrs 30 and managed 4hrs 17, this year I'm aiming for a sub 4hr time... hence the turbo training. smile

Two things help spur me on during 'hard' training:

Greg LeMond's famous quote 'It never gets easier, you just go faster'

And I can't remember the exact quote but I read an interview with Lizzie Armitstead who said that she felt her success came from a willingness to suffer when riding/racing hard!

Basically, burning muscular pain is good as it means you're pushing yourself and your body, just remember to recover well. smile

tjdixon911

Original Poster:

1,911 posts

236 months

Wednesday 3rd February 2016
quotequote all
upsidedownmark said:
Rollers no, trainer yes.

You can get in a workout in 30 mins. an hour would make more sense, but a 5-10min warmup, some fairly hard intervals, and no cooldown will still work (I know it'll freak a lot of folks out, but TBH I rarely bother with the cooldown part) However, 'just spinning the legs' for half an hour isn't goint to make a difference.
Why trainer over Rollers? I had a trainer a few years back which I didn't get on with but maybe It'll be different if I can watch some interval training videos on youtube..

tjdixon911

Original Poster:

1,911 posts

236 months

Wednesday 3rd February 2016
quotequote all
Joey Ramone said:
When you say you want to get faster, what sorts of speeds are you averaging now (on solo rides)?

If you say you can't keep up with other riders, that covers a multitude of abilities. If my riding buddy is capable of averaging 25mph solo then I'm fked and there's no way I'll be keeping up with them if they ride to their normal speed. If it's 19-20 mph solo then that's fine, not a problem.

As for getting faster, that depends on so many variables but basically you either need to pedal faster than you are now, or turn a bigger gear at the same rate.
On an XC ride (bridal ways, footpaths, single track plus a few road sections), approx 25miles I'm averaging 12.5-13 mph - I am running a 1x10 set up with a 36t ring currently...

On solo rides of the same I'm probably 12-12.5mph, road can be anywhere between 16-18mph.

tjdixon911

Original Poster:

1,911 posts

236 months

Wednesday 3rd February 2016
quotequote all
Banana Boy said:
I invested in a turbo trainer this year for structured interval training and am definitely seeing an improvement in performance based on some selected Strava segments etc. (I should know more after this weekend if I manage to get out for a proper ride for the first time in months?!)

It helps if you have a specific goals in mind, mine is to improve my time at the Tour of Cambridgeshire - Last year I had a target of 4hrs 30 and managed 4hrs 17, this year I'm aiming for a sub 4hr time... hence the turbo training. smile

Two things help spur me on during 'hard' training:

Greg LeMond's famous quote 'It never gets easier, you just go faster'

And I can't remember the exact quote but I read an interview with Lizzie Armitstead who said that she felt her success came from a willingness to suffer when riding/racing hard!

Basically, burning muscular pain is good as it means you're pushing yourself and your body, just remember to recover well. smile
The last couple of rides my legs have been burning - must be doing some good there

JEA1K

2,485 posts

222 months

Wednesday 3rd February 2016
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The only way to get faster is to ride harder and to do that you need motivation. Riding on your own is fine but how hard will you push yourself? Most will push hard when in a group, although you could say that riding in a group is easier ... in reality it will be similar to intervals, providing hard efforts and not-so-hard efforts.

So, find a club or group to ride with who you can push yourself with ... prepare for pain, getting dropped and generally getting your arse kicked, but you'll become a stronger rider as a result. smile

Clinton Baptiste

657 posts

181 months

Wednesday 3rd February 2016
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My turbo trainer has increased my fitness vastly but you have to be willing to suffer on it. After an hour you should be soaking in sweat and have jelly legs!

upsidedownmark

2,120 posts

134 months

Wednesday 3rd February 2016
quotequote all
tjdixon911 said:
Why trainer over Rollers? I had a trainer a few years back which I didn't get on with but maybe It'll be different if I can watch some interval training videos on youtube..
Simply because rollers provide little in the way of meaningful resistance. Even the ones with resistance units are genreally pretty limited.

Don't be mistaken into thinking this is gonna be fun - I tend to believe a trainer is something you loathe; never get on it without a plan, and long steady rides aren't really where it's at.

There are many things you can try to distract yourself, but there's no substitute for knowing what you're going to do and getting on with it. It's also extremely effective.

wemorgan

3,578 posts

177 months

Thursday 4th February 2016
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upsidedownmark said:
Don't be mistaken into thinking this is gonna be fun - I tend to believe a trainer is something you loathe; never get on it without a plan, and long steady rides aren't really where it's at.

There are many things you can try to distract yourself, but there's no substitute for knowing what you're going to do and getting on with it. It's also extremely effective.
I agree. Here's a suggestion for an indoor training plan

http://home.trainingpeaks.com/blog/article/how-to-...

snorkel sucker

2,662 posts

202 months

Thursday 4th February 2016
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If you already ride 50-75 miles a week then you don't really need to do MORE miles, you just need to do BETTER miles.

50-75 miles a week is good going, especially this time of year.

Make every ride have a purpose; either a distance/endurance ride or a shorter, punchier one. Intervals, intervals, intervals.

That section of trail you like that you normally ride, stop half way, then carry on? Ride it all in one go, flat out. Recover, then repeat.

I'd also suggest - if you are short for time - dropping a few miles and swapping them for some strength training. A strong core and good balance / movement will make you a better, faster rider.

okgo

37,860 posts

197 months

Thursday 4th February 2016
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rofl

This place is great.

Swapping miles out for gym work, 50 miles a week is plenty? What next?

Granted 75 miles off road is going to be more effort than on road in terms of TIME OUTLAY, but I think you need to work out what is your weakness and train it, it looks like its your fitness rather than skill level, so consider some more riding that will work your weakness, and generally I would imagine involve far less freewheeling and down time than hitting a mtb trail etc.

If you want to get faster at riding bikes then Sanders was bang on, ride more, get thinner, I'll also echo ride with people better than you to push you further and harder than you would do yourself. There are very few shortcuts with endurance sport really, the more you train the more you can train.

Edited by okgo on Thursday 4th February 11:01

loudlashadjuster

5,083 posts

183 months

Thursday 4th February 2016
quotequote all
JEA1K said:
The only way to get faster is to ride harder and to do that you need motivation. Riding on your own is fine but how hard will you push yourself? Most will push hard when in a group, although you could say that riding in a group is easier ... in reality it will be similar to intervals, providing hard efforts and not-so-hard efforts.

So, find a club or group to ride with who you can push yourself with ... prepare for pain, getting dropped and generally getting your arse kicked, but you'll become a stronger rider as a result. smile
This. I can push myself much further, much faster in a group than I ever could out on my own.

Steve vRS

4,836 posts

240 months

Thursday 4th February 2016
quotequote all
tjdixon911 said:
Any advice much appreciated, I am obviously just wondering if I simply need a new bike...
With this being PH, I'm surprised no one has followed up this train of thought biggrin

Steve

richardxjr

7,561 posts

209 months

Thursday 4th February 2016
quotequote all
tjdixon911 said:
On an XC ride (bridal ways, footpaths, single track plus a few road sections), approx 25miles I'm averaging 12.5-13 mph - I am running a 1x10 set up with a 36t ring currently...

On solo rides of the same I'm probably 12-12.5mph, road can be anywhere between 16-18mph.
How hilly?








Black can man

31,816 posts

167 months

Thursday 4th February 2016
quotequote all
I must be out of touch , surely being fast on the day is down to so many things being kind, How you feel, weather, wind direction.road surface, bike, tyres, the list is endless


I've given up trying to beat PB's & i just concentrate on Cadence which is helping me no end out in the lumpy parts.


Then again i am an oldie.