Getting Faster
Discussion
I went out on my fourth ride of the year last night.
Did my regular 27 mile loop. The first time this year I did it, 2 weeks ago, took me 2hr 13m and I was blowing out of my hoop. Had to use the grannie ring on climbs, etc.
Last week I did it again and got the time down to 2hr 1m but still on the Grannie ring.
Last night I went out again and managed a 1hr 47m, with no grannie ring use at all. I averaged >15 mph over the ride and hit 36.7mph on a big downhill.
This was on my hybrid.
I know it's nothing compared to most on here, but as a personal battle, it's great to se my strength/fitness improving and I hope to be faster again once I switch to my roadie - saying that, the road surface is so poor in places, the hybrid is almost easier to maintain pace on as the roadie vibrates me to bits
This is the start of my training for the Tour Of The Border sportive I have signed up for in August.
That is 72 miles. The most I have done in one go is 42 miles so a bit of a jump for me, there are also a few big climbs on that ride - I drove up the Talla Reservoir one on Sunday for a reccie - crikey! It's classed as a 5/5 climb and will no doubt catch a lot of folk out methinks.
I am going to arrange sponsorship for Marie Curie for the event to help spur me on to completing it.
Wish me luck, I think I'll need it!
Did my regular 27 mile loop. The first time this year I did it, 2 weeks ago, took me 2hr 13m and I was blowing out of my hoop. Had to use the grannie ring on climbs, etc.
Last week I did it again and got the time down to 2hr 1m but still on the Grannie ring.
Last night I went out again and managed a 1hr 47m, with no grannie ring use at all. I averaged >15 mph over the ride and hit 36.7mph on a big downhill.
This was on my hybrid.
I know it's nothing compared to most on here, but as a personal battle, it's great to se my strength/fitness improving and I hope to be faster again once I switch to my roadie - saying that, the road surface is so poor in places, the hybrid is almost easier to maintain pace on as the roadie vibrates me to bits
This is the start of my training for the Tour Of The Border sportive I have signed up for in August.
That is 72 miles. The most I have done in one go is 42 miles so a bit of a jump for me, there are also a few big climbs on that ride - I drove up the Talla Reservoir one on Sunday for a reccie - crikey! It's classed as a 5/5 climb and will no doubt catch a lot of folk out methinks.
I am going to arrange sponsorship for Marie Curie for the event to help spur me on to completing it.
Wish me luck, I think I'll need it!
S10GTA is right, you do need to ride more, but don't be discouraged. I wish I got better every time I went out! As a guide, most people can do a long ride in one sitting that is as far as they ride in a week, so work up to riding the 72 miles over the week, whether that is 2 longer rides Saturday and Sunday, or maybe an hour a night 2/3 nights in the week and one longer one at the weekend, however you do it.
And then maybe try something close to the 72 miles a few weeks before so you can see how the distance affects your whole body, not just your legs and cardio vascular system. On a long ride, your bum will hurt, maybe shoulders/neck/wrists, your feet may go numb, stuff you don't normally notice on shorter rides.
Most people say don't do too much the week before the event, you want to be strong on the morning at the start line, so if training hasn't gone well don't go out one or two days before and thrash yourself thinking it will help.
Try and figure out how long the 72 miles will take you, maybe around 5 hours? Then you can work out how much food to have before you start and carry with you. A lot of sportives have some food and drink around the course, but it can run out or you may not fancy what they have, so take what you want and know yourself and then if you get stuff at the food stations then it's a bonus.
Can you do the five hours with one stop, or will you want more? 5 hours riding can easily become 7 if you stop a lot and especially if you have a mechanical or two.
Don't be afraid to use the granny ring on the hills, there is a thread on here about switching from compact to double and a couple of the later posters say they don't use the big ring unless they are really flying. I know from my experience climbing with a standard, anyone on a compact will sit and spin up the hill and overtake me. They will be exerting themselves less than me too, so have more in the tank for later.
Try and give yourself different targets as part of your training to keep the interest up.
And then maybe try something close to the 72 miles a few weeks before so you can see how the distance affects your whole body, not just your legs and cardio vascular system. On a long ride, your bum will hurt, maybe shoulders/neck/wrists, your feet may go numb, stuff you don't normally notice on shorter rides.
Most people say don't do too much the week before the event, you want to be strong on the morning at the start line, so if training hasn't gone well don't go out one or two days before and thrash yourself thinking it will help.
Try and figure out how long the 72 miles will take you, maybe around 5 hours? Then you can work out how much food to have before you start and carry with you. A lot of sportives have some food and drink around the course, but it can run out or you may not fancy what they have, so take what you want and know yourself and then if you get stuff at the food stations then it's a bonus.
Can you do the five hours with one stop, or will you want more? 5 hours riding can easily become 7 if you stop a lot and especially if you have a mechanical or two.
Don't be afraid to use the granny ring on the hills, there is a thread on here about switching from compact to double and a couple of the later posters say they don't use the big ring unless they are really flying. I know from my experience climbing with a standard, anyone on a compact will sit and spin up the hill and overtake me. They will be exerting themselves less than me too, so have more in the tank for later.
Try and give yourself different targets as part of your training to keep the interest up.
As above, if you can ride more regularly then you'll find the 70 mile sportive a lot more enjoyable rather than a slog. A long steady weekend ride and a couple of mid-week shorter/faster rides will really bring your fitness along. If your longest ride to date is 40 miles, then your weekend ride could start out as that and incrementally increase the distance each week until you're comfortable riding say 60 miles. The extra 10 on the day of the sportive will be a breeze.
AmiableChimp said:
I know it's nothing compared to most on here,
No point in that attitude tbh. You're not racing other people - well you are, but only the guy up the road/hill you're trying to catch. But mostly you're racing yourself. There will always be someone faster than you, always - but equally, you can (and should) always feel proud when you beat your PB.Don't feel like you need to do a long ride or nothing, if you've only ridden 4 times this year because you struggle to find the free time there's nothing wrong with going out for 30 minutes or an hour. It all helps.
I'm trying to do a longer ride a month at the moment, I did 100 miles on Sunday, and a 75 mile ride last month. The furthest I rode between those two rides in one sitting was 18 miles, a loop I can fit in reasonably regularly as I know I'll be out and back in around an hour.
I'm trying to do a longer ride a month at the moment, I did 100 miles on Sunday, and a 75 mile ride last month. The furthest I rode between those two rides in one sitting was 18 miles, a loop I can fit in reasonably regularly as I know I'll be out and back in around an hour.
S10GTA said:
Without meaning to sound brutal, you need to ride more. 4 rides so far this year is nothing.
Ride more.
I have to agree with this sentiment. The best training for riding your bike is riding your bike.Ride more.
However, at minimum push your maximum to about 75% of the course length and you'll get through it. The thrill of the race will help.
Consider commuting by bike if possible, even part of it. The key is just getting miles in your legs. 40 to 70 miles in four months is easily doable. Just make sure you eat and drink enough before, during and after your ride - bonking is more likely to break you than lack of fitness, so keep refuelling as you go.
Thanks for the tips guys.
Yes I know I need to get out more, to be honest, my reason for signing up for this Sportive is to try and give me something to work towards to ensure I do get out more.
I have no qualms about using the grannie ring, it was more as a measure of improvement in my fitness that I didn't need to use it last night
unfortunately commuting is not an option at this current contract but hoping with the lighter nights and better weather I will be able to increase the miles.
Cheers.
Yes I know I need to get out more, to be honest, my reason for signing up for this Sportive is to try and give me something to work towards to ensure I do get out more.
I have no qualms about using the grannie ring, it was more as a measure of improvement in my fitness that I didn't need to use it last night
unfortunately commuting is not an option at this current contract but hoping with the lighter nights and better weather I will be able to increase the miles.
Cheers.
Thought i'd update this with my progress.
I have changed my bike, I sold my Triban 5 last night, and have switched to a Scott CR1 from last week.
What a difference! I think a lot of it is the new compact setup - it has 11-32 on the rear which really helps with the climbs.
Last night I went out and did 50 miles for the first time ever.
I used an energy bar and a gel, with a porridge oats bar as well so it's good to learn how much i'll need on the day.
I had meant to try around 50 miles of the actual route on Saturday morning but 40-50mph gusts curtailed things as it was too exposed and dangerous for us.
I am really chuffed with how things are going, I am averaging 60-80 miles per week now and really enjoying things.
Thanks for the advice guys, it's appreciated!
I have changed my bike, I sold my Triban 5 last night, and have switched to a Scott CR1 from last week.
What a difference! I think a lot of it is the new compact setup - it has 11-32 on the rear which really helps with the climbs.
Last night I went out and did 50 miles for the first time ever.
I used an energy bar and a gel, with a porridge oats bar as well so it's good to learn how much i'll need on the day.
I had meant to try around 50 miles of the actual route on Saturday morning but 40-50mph gusts curtailed things as it was too exposed and dangerous for us.
I am really chuffed with how things are going, I am averaging 60-80 miles per week now and really enjoying things.
Thanks for the advice guys, it's appreciated!
AmiableChimp said:
... my reason for signing up for this Sportive is to try and give me something to work towards to ensure I do get out more.
...
This makes a big difference for me, if I have something in the calendar then I am less likely to wimp out of a ride. It can be any time, especially if it is a big one - a group of us decided to enter the Fred Whitton next year, so that is now starting to nag at me! It doesn't have to be a sportive or an "event" either, you can make yourself challenges. I've never tried to go flat out for an hour, so that is on my list, last year I got obsessed with the 100 Climbs in the SE, and then there are always Strava pbs to keep you trying....
I did the same as you. Previously only did shorter rides around 20-40 miles for general fitness so I signed up for a 65 mile sportive which gave me a target to work towards. On one hand I resent paying £30 to ride around on open roads that I can ride on any time, but on the other hand the bacon sandwich and coffee at the end were the best I've ever had.
As the posters above say, you just need to ride more. I struggled to find time to put in long distances so had to do more shorter ones, basically the same as did already but more of them. I also used the exercise bikes at the gym when I had even less time or the weather was rubbish. Fairly certain the exercise bikes did nothing for my legs because I was never on them for long but they will have helped my lungs out loads.
If you have time try to ride some of the route, especially the hills. Knowing where to turn helped a lot (judging by the number of people that got lost) and knowing which are the hard bits allowed me to fuel up appropriately.
Try to fit in at least one long ride before the main event, or just more 50 mile rides as it isn't a big leap from there to 70. As Davey said you will notice things that just don't show up on shorter rides. Padded shorts and gloves will help you out loads if you don't already have them.
Lastly, there's nothing wrong with the granny ring
As the posters above say, you just need to ride more. I struggled to find time to put in long distances so had to do more shorter ones, basically the same as did already but more of them. I also used the exercise bikes at the gym when I had even less time or the weather was rubbish. Fairly certain the exercise bikes did nothing for my legs because I was never on them for long but they will have helped my lungs out loads.
If you have time try to ride some of the route, especially the hills. Knowing where to turn helped a lot (judging by the number of people that got lost) and knowing which are the hard bits allowed me to fuel up appropriately.
Try to fit in at least one long ride before the main event, or just more 50 mile rides as it isn't a big leap from there to 70. As Davey said you will notice things that just don't show up on shorter rides. Padded shorts and gloves will help you out loads if you don't already have them.
Lastly, there's nothing wrong with the granny ring
Berz said:
Lastly, there's nothing wrong with the granny ring
I know, I know I was just using it as a way of showing my improved fitness, man, if I could retract that comment 
I have new DHB padded shorts and they are proving very good, a marked improvement over my cheap Decathlon/Sports Direct ones and I will be buying some more.
I had planned to ride 50 miles of the route last Saturday morning. Carb loaded on pasta Friday night, got up 5.15am Sat and had some porridge.
Got all set up with gels, food, water, and my mate picked me up at 6.30 and we headed off to Peebles to start.
We kind of knew already but 40-50mph gusts are not conducive to good cycling and once they were side-on they became pretty dangerous, luckily there was no traffic on most of the 8.5 miles we did.
We decided to call it off rather than risk injury by heading up onto the hills/moors with no protection from the elements - I was gutted as I was so up for it!!
I do plan to ride at least the Talla Reservoir climb (the worst one at 20%) but weekends are filling up fast with life and family stuff so I need to be lucky with the weather to get it in.
Failing that, yes it's more rides through the week at nights and keep putting the miles in.
Cheers.
Kell said:
Have you got a turbo trainer?
I bought one recently as once I'm in the house, I can't go out again as my daughter's in bed.
I can, however, go and pedal away on the turbo trainer for an hour.
Or at least I could until my back went.
Yes, I was using it in the garage...until I bought my Eunos and that lives in there now.I bought one recently as once I'm in the house, I can't go out again as my daughter's in bed.
I can, however, go and pedal away on the turbo trainer for an hour.
Or at least I could until my back went.
This winter, I am looking at how I can move the TT into my office but I have an elliptical trainer in there already.
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