100m@20mph - 100m@25mph
Discussion
Having done 20.5mph@Ride100 i want to try and have a push on and see if i can do the same distance at 25mph. Would anyone have any idea how this can be achieved?
I averaged 130bpm for the duration and usually for a marathon i can average between 150bpm and 160bpm, so i know there is more performance from me to come on the bike.
With kind regards, SK.
I averaged 130bpm for the duration and usually for a marathon i can average between 150bpm and 160bpm, so i know there is more performance from me to come on the bike.
With kind regards, SK.
AndStilliRise said:
Having done 20.5mph@Ride100 i want to try and have a push on and see if i can do the same distance at 25mph. Would anyone have any idea how this can be achieved?
I averaged 130bpm for the duration and usually for a marathon i can average between 150bpm and 160bpm, so i know there is more performance from me to come on the bike.
With kind regards, SK.
I'm no expert having completed Ride100 for the first time this year, but my advice would be to pedal faster.I averaged 130bpm for the duration and usually for a marathon i can average between 150bpm and 160bpm, so i know there is more performance from me to come on the bike.
With kind regards, SK.
work out your max heart rate, I can keep going for miles at 175bpm so you quoting 135 means nothing to anyone.
Wheels are key imo above 20mph, and so is aero,
So buy a nice set of wheels go aero on the bike and race at 80% max heart rate allowing 3x 95% runs for hills and the final sprint.
buy a new helmet and an aero suit also. Specialized S-Works Evade imo is the best road helmet without looking like a cock.
aero is key, not sure why it's taken so long for bikes / manafactures to catch on !!
fuel up, and also don't over eat, there are a few sites to work out what you need to eat.
carb up before and try and go for 1gramm carbs a minute there after, many people OVER eat !!
Wheels are key imo above 20mph, and so is aero,
So buy a nice set of wheels go aero on the bike and race at 80% max heart rate allowing 3x 95% runs for hills and the final sprint.
buy a new helmet and an aero suit also. Specialized S-Works Evade imo is the best road helmet without looking like a cock.
aero is key, not sure why it's taken so long for bikes / manafactures to catch on !!
fuel up, and also don't over eat, there are a few sites to work out what you need to eat.
carb up before and try and go for 1gramm carbs a minute there after, many people OVER eat !!
Edited by Porsche911R on Wednesday 17th August 17:56
So is this effort to be solo or in a group? I assume your 20mph effort in your Ride 100 was in a group. Nothing could be easier than riding at 20mph in a group for 100 miles. A little turn at the front, sit in at the back, that sort of thing. 100 miles solo, averaging 25mph, is a massive difference. Go out and find your local chain gang, get used to covering 26 or 27 miles in one hour, and then report back.
Edited by mcelliott on Wednesday 17th August 18:13
mcelliott said:
So is this effort to be solo or in a group? I assume your 20mph effort in your Ride 100 was in a group. Nothing could be easier than riding at 20mph in a group for 100 miles. A little turn at the front, sit in at the back, that sort of thing. 100 miles solo, averaging 25mph, is a massive difference. Go out and find your local chain gang, get used to covering 26 or 27 miles in one hour, and then report back.
Solo effort. 100@20mphEdited by mcelliott on Wednesday 17th August 18:13
Porsche911R said:
work out your max heart rate, I can keep going for miles at 175bpm so you quoting 135 means nothing to anyone.
Wheels are key imo above 20mph, and so is aero,
So buy a nice set of wheels go aero on the bike and race at 80% max heart rate allowing 3x 95% runs for hills and the final sprint.
buy a new helmet and an aero suit also. Specialized S-Works Evade imo is the best road helmet without looking like a cock.
aero is key, not sure why it's taken so long for bikes / manafactures to catch on !!
fuel up, and also don't over eat, there are a few sites to work out what you need to eat.
carb up before and try and go for 1gramm carbs a minute there after, many people OVER eat !!
Thanks that helps.Wheels are key imo above 20mph, and so is aero,
So buy a nice set of wheels go aero on the bike and race at 80% max heart rate allowing 3x 95% runs for hills and the final sprint.
buy a new helmet and an aero suit also. Specialized S-Works Evade imo is the best road helmet without looking like a cock.
aero is key, not sure why it's taken so long for bikes / manafactures to catch on !!
fuel up, and also don't over eat, there are a few sites to work out what you need to eat.
carb up before and try and go for 1gramm carbs a minute there after, many people OVER eat !!
Edited by Porsche911R on Wednesday 17th August 17:56
Not sure if I am reading right, but averaging 20mph on a 100mph ride solo is a tough thing to do, if you got round the Ride100 in a group at 20mph then you'll likely currently be able to do it 17.5-18 perhaps, closed roads obviously help hugely too, so a good aim would be 100 solo around normal roads perhaps.
Ride more, ride harder, mix it up - mcelliot is right about the chaingang, if you've got any talent it will be brought on quick by some high intensity work.
Contrary to the above, nothing negative is going to come from overeating. And towards the end of a long ride, actually you'll probably find the 1g of carbs per minute isn't enough after you have exhausted all your glycogen.
Ride more, ride harder, mix it up - mcelliot is right about the chaingang, if you've got any talent it will be brought on quick by some high intensity work.
Contrary to the above, nothing negative is going to come from overeating. And towards the end of a long ride, actually you'll probably find the 1g of carbs per minute isn't enough after you have exhausted all your glycogen.
Like for like you are going to need to produce and awful lot more power for a 25% increase in speed - not all that far off double as power is proportional to the cube of your velocity.
As that's fairly unlikely to happen you have to look at everything you can do to reduce your power requirements - so the mass you have to propel (your weight and the bike), frontal area (get down low), you and the bikes drag (aero kit) - etc etc etc (all the things British Cycling call marginal gains)
Ride 100 has a couple of climbs, so a course without those would help a lot - the other thing is that even though you might not have been working with a group on ride 100 to do that kind of pace you must have been riding with other people at similar pace and this will have made a difference - pro triathletes have to be 10m between front wheels (so about an 8.5 meter gap) - tests have shown them saving 10-15 watts even at that distance, and they all discuss being left behind by packs.
As that's fairly unlikely to happen you have to look at everything you can do to reduce your power requirements - so the mass you have to propel (your weight and the bike), frontal area (get down low), you and the bikes drag (aero kit) - etc etc etc (all the things British Cycling call marginal gains)
Ride 100 has a couple of climbs, so a course without those would help a lot - the other thing is that even though you might not have been working with a group on ride 100 to do that kind of pace you must have been riding with other people at similar pace and this will have made a difference - pro triathletes have to be 10m between front wheels (so about an 8.5 meter gap) - tests have shown them saving 10-15 watts even at that distance, and they all discuss being left behind by packs.
lol.
You're not riding 25mph for 100 miles unless:
. You're in a pack.
. You're on a TT bike.
. You've got serious tailwind.
. You're a break away expert who can sit at a decent power, all day.
Out of curiosity, do you ride with power? How much you weigh?
I've got a pretty good idea of what you need to output to hold 25mph for 4 hrs, assuming absolutely no hills.
You're not riding 25mph for 100 miles unless:
. You're in a pack.
. You're on a TT bike.
. You've got serious tailwind.
. You're a break away expert who can sit at a decent power, all day.
Out of curiosity, do you ride with power? How much you weigh?
I've got a pretty good idea of what you need to output to hold 25mph for 4 hrs, assuming absolutely no hills.
I'll say that nearly nobody outside of probably a pro is capable of riding 100 mile around normal roads (citing time trials is not really the same given they're mainly on main roads with traffic sucking you along) at 25mph average, to average 20mph for 100 miles over normal roads takes me probably around 260w for 5 hours which is not all that easy.
Playing with the bikecalculator app it seems to suggest that it requires 170w to ride on pan flat on the drops at 74kg on a lightish roadbike at 20mph. If you keep all things the same then to ride at 25mph requires just over 300w.
So while those figures are based on riding in a perfectly flat, windless place, its still quite clear too see how much of an increase in power you need to add 5mph avg speed. And of course the normal roads are not perfectly flat, windless, traffic free places.
Playing with the bikecalculator app it seems to suggest that it requires 170w to ride on pan flat on the drops at 74kg on a lightish roadbike at 20mph. If you keep all things the same then to ride at 25mph requires just over 300w.
So while those figures are based on riding in a perfectly flat, windless place, its still quite clear too see how much of an increase in power you need to add 5mph avg speed. And of course the normal roads are not perfectly flat, windless, traffic free places.
okgo said:
I'll say that nearly nobody outside of probably a pro is capable of riding 100 mile around normal roads (citing time trials is not really the same given they're mainly on main roads with traffic sucking you along) at 25mph average, to average 20mph for 100 miles over normal roads takes me probably around 260w for 5 hours which is not all that easy.
Playing with the bikecalculator app it seems to suggest that it requires 170w to ride on pan flat on the drops at 74kg on a lightish roadbike at 20mph. If you keep all things the same then to ride at 25mph requires just over 300w.
So while those figures are based on riding in a perfectly flat, windless place, its still quite clear too see how much of an increase in power you need to add 5mph avg speed. And of course the normal roads are not perfectly flat, windless, traffic free places.
25mph average for 4 hours is seriously quick.Playing with the bikecalculator app it seems to suggest that it requires 170w to ride on pan flat on the drops at 74kg on a lightish roadbike at 20mph. If you keep all things the same then to ride at 25mph requires just over 300w.
So while those figures are based on riding in a perfectly flat, windless place, its still quite clear too see how much of an increase in power you need to add 5mph avg speed. And of course the normal roads are not perfectly flat, windless, traffic free places.
The heart rate thing isn't relevant. You'll never manage the higher running rate while you're on your bike because the physiology is so different. The higher heart rate isn't because you're a better runner and you just have to get better on the bike to get your heart rate up. If anything your heart rate will drop for the same amount of effort if you get better at biking.
In both cases it's not your heart that is the limiting factor. It's lower on the bike for the same effort because you're sat down, running makes it harder to pump the blood than cycling because the impact causes extra contractions in the legs that reduce the opportunity for blood to circulate. In both cases your oxygen delivery will be broadly similar, it's just that running there's higher resistance to overcome to achieve that rate of delivery.
Assuming this wasn't on a aero'd TT bike etc, 20mph solo over 100 miles is pretty good going, 25mph is quite a big jump in class without the TT bike and would put you right up there. To get there you probably need to at least double your weekly mileage and get on a chain gang twice a week that goes at 27+ mph, a couple of years down the line and you might be somewhere near maybe.
In both cases it's not your heart that is the limiting factor. It's lower on the bike for the same effort because you're sat down, running makes it harder to pump the blood than cycling because the impact causes extra contractions in the legs that reduce the opportunity for blood to circulate. In both cases your oxygen delivery will be broadly similar, it's just that running there's higher resistance to overcome to achieve that rate of delivery.
Assuming this wasn't on a aero'd TT bike etc, 20mph solo over 100 miles is pretty good going, 25mph is quite a big jump in class without the TT bike and would put you right up there. To get there you probably need to at least double your weekly mileage and get on a chain gang twice a week that goes at 27+ mph, a couple of years down the line and you might be somewhere near maybe.
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