Tips/critique for a new rider
Discussion
Don't try and go as hard as you can every day, some days go further, some days do a couple of climbs some days go nice and easy. The key to cycling is really mixing up the volume and intensity (not forgetting to rest here and there) while slowly increasing the load of all intensities along with being consistent.
Solocle said:
WhisperingWasp said:
I do quite like the idea of having tyres with Continental on the sides!
On the power thing is that the watts in your Strava? Mine is set to mph (but I suppose if my average speed is going up that is a similar measure).
I use Conti GP 4 Seasons. Not all out racing tyres like the 5Ks. But I have a set of 5Ks... was getting punctures virtually every ride. Depends where you're riding really.On the power thing is that the watts in your Strava? Mine is set to mph (but I suppose if my average speed is going up that is a similar measure).
I live in rural Wales and ride many rough/grotty (but almost entirely traffic-free
) back roads; they've done a fair bit of light gravel, too. Mine are 32mm so maybe the width makes a difference? I weigh about 95Kg and run them somewhere between 70-80 psi.But I really wouldn't call them racing tyres, just very nice ones!
okgo said:
Don't try and go as hard as you can every day, some days go further, some days do a couple of climbs some days go nice and easy. The key to cycling is really mixing up the volume and intensity (not forgetting to rest here and there) while slowly increasing the load of all intensities along with being consistent.
This. I've had a little too much rest recently due to weather and life.
My weekdays have been a mix of an all out hour of power with some club mates (threshold - can't talk, odd grunt and groan) to a gentle cruise (endurance - easily hold a conversation). Sunday mornings is the club ride. 70-100km of cruising with the group with some efforts when you're on the front, cake stop and then it usually ends with some willy waving when the stronger riders want to empty the tanks with 10-15km to go.
Edited by Mark83 on Wednesday 8th June 11:49
okgo said:
Don't try and go as hard as you can every day, some days go further, some days do a couple of climbs some days go nice and easy. The key to cycling is really mixing up the volume and intensity (not forgetting to rest here and there) while slowly increasing the load of all intensities along with being consistent.
I hear you. This week is different as I’m off work so I’ve set myself the challenge of going out every day. Feeing it in the legs this evening. I’ll be back to every other day next week. 
WhisperingWasp said:
I hear you. This week is different as I’m off work so I’ve set myself the challenge of going out every day. Feeing it in the legs this evening. I’ll be back to every other day next week.
Building fatigue is part of the game. Taking a day off after every ride won't be a good thing long term, fine in the very early days but eventually you'll just cancel out any gain you make doing that. There is no harm in going out on a day and literally just turning the legs, hard rides hard, easy rides easy 
Whilst cycling doesn't need to be complicated, the idea is that you slowly build the load, the more you train the more you can train and all that - how you get there is really dictated by the time you have, if you have 5 hours a week to train then to ever have the same level of 'fitness' as someone with 10 hours you're going to have to do more intensity and accept you won't have the same level of endurance. You don't often see pro's smashing themselves day in day out for the same reason, they have 25 hours a week to ride, you simply cannot smash yourself every day to that level.
I don't see that cycling training should look much different to running really, and running plans seem much more easy to understand than cycling! The key though is the longer ride steady ride at the weekend and a bit of mixed intensity in the week.
okgo said:
Building fatigue is part of the game. Taking a day off after every ride won't be a good thing long term, fine in the very early days but eventually you'll just cancel out any gain you make doing that. There is no harm in going out on a day and literally just turning the legs, hard rides hard, easy rides easy
Whilst cycling doesn't need to be complicated, the idea is that you slowly build the load, the more you train the more you can train and all that - how you get there is really dictated by the time you have, if you have 5 hours a week to train then to ever have the same level of 'fitness' as someone with 10 hours you're going to have to do more intensity and accept you won't have the same level of endurance. You don't often see pro's smashing themselves day in day out for the same reason, they have 25 hours a week to ride, you simply cannot smash yourself every day to that level.
I don't see that cycling training should look much different to running really, and running plans seem much more easy to understand than cycling! The key though is the longer ride steady ride at the weekend and a bit of mixed intensity in the week.
Interesting info. I must admit that all my rides are kind of the same. Yes, some variation in routes, but the terrain, pace, effort etc is the same, just for longer or shorter depending on the route. Whilst cycling doesn't need to be complicated, the idea is that you slowly build the load, the more you train the more you can train and all that - how you get there is really dictated by the time you have, if you have 5 hours a week to train then to ever have the same level of 'fitness' as someone with 10 hours you're going to have to do more intensity and accept you won't have the same level of endurance. You don't often see pro's smashing themselves day in day out for the same reason, they have 25 hours a week to ride, you simply cannot smash yourself every day to that level.
I don't see that cycling training should look much different to running really, and running plans seem much more easy to understand than cycling! The key though is the longer ride steady ride at the weekend and a bit of mixed intensity in the week.
Like I say, my main - or only really - driver at the moment is losing a bit of weight and getting in better shape. However, over the longer term the mixing up of rides like you suggest seems like something I should look at.
Also must say I’m a bit disappointed that every day is quite normal, I was beginning to think I was a bit of a superstar this week
I think that is good going.
Your pace looks decent as well - I certainly don’t average as fast as that and my front derailleur works!
I did just over 40km yesterday at an average of 23.8 km/h - realistically that’s as fast as I go, especially on normal suburban roads plus a bit on Richmond Park (I’m SW London).
FYI, although it seems odd to us Brits most cyclists track speed and distance in km, so if you switch to that it’ll be easier to compare.
Your pace looks decent as well - I certainly don’t average as fast as that and my front derailleur works!
I did just over 40km yesterday at an average of 23.8 km/h - realistically that’s as fast as I go, especially on normal suburban roads plus a bit on Richmond Park (I’m SW London).
FYI, although it seems odd to us Brits most cyclists track speed and distance in km, so if you switch to that it’ll be easier to compare.
tertius said:
I think that is good going.
Your pace looks decent as well - I certainly don’t average as fast as that and my front derailleur works!
I did just over 40km yesterday at an average of 23.8 km/h - realistically that’s as fast as I go, especially on normal suburban roads plus a bit on Richmond Park (I’m SW London).
FYI, although it seems odd to us Brits most cyclists track speed and distance in km, so if you switch to that it’ll be easier to compare.
Ha! I really should get that sorted but tbh I don’t seem to need the other cog on my rides. Although perhaps I don’t know what I’m missing.Your pace looks decent as well - I certainly don’t average as fast as that and my front derailleur works!
I did just over 40km yesterday at an average of 23.8 km/h - realistically that’s as fast as I go, especially on normal suburban roads plus a bit on Richmond Park (I’m SW London).
FYI, although it seems odd to us Brits most cyclists track speed and distance in km, so if you switch to that it’ll be easier to compare.
I bet it is nice riding around your way. Know it’s not exactly your doorstep but I’m a Fulham fan and love that part of London.
I do seem to have a weird mix of measures. My Fitbit has my height in cm, my weight in lbs. My runs (if I do them) I measure in km and my rides in miles
WhisperingWasp said:
Weird ride this evening. Didn’t feel ‘on it’ at all but got home to find I had gone my quickest by 2 minutes. Thought Strava must have been playing up but confirmed by my Fitbit too. Must be getting better without even realising!
I find that if I go out and try to pull myself back a notch or two and have an easier ride, I unexpectedly end up with a PB or two. My theory is by taking it easy through the boring bits, I end up with more energy/legs to tackle the harder sections, even though I'm really not aware of hitting them "harder".Or maybe it's just a favourable wind?!
WhisperingWasp said:
Weird ride this evening. Didn’t feel ‘on it’ at all but got home to find I had gone my quickest by 2 minutes. Thought Strava must have been playing up but confirmed by my Fitbit too. Must be getting better without even realising!
God knows where I did almost 35mph though!
Warm air (faster than cool air) and light winds most likely (haven't had light winds for a long time!). Wouldn't read into it though it is nice to go quicker for the same effort in summer God knows where I did almost 35mph though!
It is the reason that people test themselves on known segments that minimise outside factors making much odds - out and back time trial courses/climbs etc.
defblade said:
I find that if I go out and try to pull myself back a notch or two and have an easier ride, I unexpectedly end up with a PB or two. My theory is by taking it easy through the boring bits, I end up with more energy/legs to tackle the harder sections, even though I'm really not aware of hitting them "harder".
Or maybe it's just a favourable wind?!
It was probably a bit of both Or maybe it's just a favourable wind?!
I find that when I have a good "flow" I go fastest, as opposed to the times when I am feeling - or trying to go - fast.
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