How to get faster?
Discussion
evoraboy12 said:
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
Slaav said:
evoraboy12 said:
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
And on a more serious note, I agree re structured approach. A v keen and very fit cyclist really drove this point home. Apparently it is all about (as said) structured Training - hard when it is meant to be and easy when it is recovery. Intervals etc. HRM exercise and alternating hills with distance etc etc.
FInd someone who knows about this stuff or find a good online guide etc. (Maybe talk nicely to Evoraboy12?
)Good luck!!
Slaav said:
evoraboy12 said:
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
And on a more serious note, I agree re structured approach. A v keen and very fit cyclist really drove this point home. Apparently it is all about (as said) structured Training - hard when it is meant to be and easy when it is recovery. Intervals etc. HRM exercise and alternating hills with distance etc etc.
FInd someone who knows about this stuff or find a good online guide etc. (Maybe talk nicely to Evoraboy12?
)Good luck!!
Though if the OP has rode over the latter then I'm with you!
I am not really a cyclist though but I do know about training in other sports so I assume there is some obvious carry over. Mix of long slow distance, high intensity intervals, hill sprints and tempo rides I assume?
Where I am lacking in knowledge is actually riding a bike effectively over different terrain and in different conditions, so cadence, gears, position on the bike, I guess I am awful at all of this stuff.
I did that 900M segment again yesterday on my way to another route and only did it at 8/10s and came within 1 second of my previous best just by being smoother and not attacking like a mad man. So I guess I still have a lot to come. I am not going to attack that one again till I get some clip-ins and learn how to use them.
I must say Strava has opened up a new world for me. I can't wait to get out and find more segments and routes. Gamification of training rarely works but for cycling/running especially I guess it does.
Where I am lacking in knowledge is actually riding a bike effectively over different terrain and in different conditions, so cadence, gears, position on the bike, I guess I am awful at all of this stuff.
I did that 900M segment again yesterday on my way to another route and only did it at 8/10s and came within 1 second of my previous best just by being smoother and not attacking like a mad man. So I guess I still have a lot to come. I am not going to attack that one again till I get some clip-ins and learn how to use them.
I must say Strava has opened up a new world for me. I can't wait to get out and find more segments and routes. Gamification of training rarely works but for cycling/running especially I guess it does.
remedy said:
Slaav said:
evoraboy12 said:
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
And on a more serious note, I agree re structured approach. A v keen and very fit cyclist really drove this point home. Apparently it is all about (as said) structured Training - hard when it is meant to be and easy when it is recovery. Intervals etc. HRM exercise and alternating hills with distance etc etc.
FInd someone who knows about this stuff or find a good online guide etc. (Maybe talk nicely to Evoraboy12?
)Good luck!!
Though if the OP has rode over the latter then I'm with you!
Cotswolds isn’t flat and welcome to my own valley
remedy said:
Slaav said:
evoraboy12 said:
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
And on a more serious note, I agree re structured approach. A v keen and very fit cyclist really drove this point home. Apparently it is all about (as said) structured Training - hard when it is meant to be and easy when it is recovery. Intervals etc. HRM exercise and alternating hills with distance etc etc.
FInd someone who knows about this stuff or find a good online guide etc. (Maybe talk nicely to Evoraboy12?
)Good luck!!
Though if the OP has rode over the latter then I'm with you!
My 50-70km rides are usually 4-500m of elevation (1300-1600ft).
The fast 100km was 621m.
Last weekend I did another 100km but with just under 1000m/3000ft of climbing and it dropped the time to bang on 3hrs.
When I do a loop that tips at just under 120km but has 2000m, the average speed drops to 28/29kph.
Ares said:
Absolutely!
My 50-70km rides are usually 4-500m of elevation (1300-1600ft).
The fast 100km was 621m.
Last weekend I did another 100km but with just under 1000m/3000ft of climbing and it dropped the time to bang on 3hrs.
When I do a loop that tips at just under 120km but has 2000m, the average speed drops to 28/29kph.
Keep at it - youlll get better My 50-70km rides are usually 4-500m of elevation (1300-1600ft).
The fast 100km was 621m.
Last weekend I did another 100km but with just under 1000m/3000ft of climbing and it dropped the time to bang on 3hrs.
When I do a loop that tips at just under 120km but has 2000m, the average speed drops to 28/29kph.
remedy said:
18.4mph average on the same route today. 
it
How are you getting on OP?
That's quite some improvement! itHow are you getting on OP?
I am out of action for a few days with a puncture, which is annoying because I have only had the bike 3 weeks. 3 attempts to fix the puncture resulted in 2 burst inner tubes and a broken tyre lever. 2 hours in total trying to get the tyre back on - so much force used I always end up ruining another inner tube.
I just can't do modern tyres and wheels. on my old bike I could change an inner tube in about 10mins total. On both my sons bike and my new one I have had to admit defeat and take it to the bike shop.
272BHP said:
That's quite some improvement!
I am out of action for a few days with a puncture, which is annoying because I have only had the bike 3 weeks. 3 attempts to fix the puncture resulted in 2 burst inner tubes and a broken tyre lever. 2 hours in total trying to get the tyre back on - so much force used I always end up ruining another inner tube.
I just can't do modern tyres and wheels. on my old bike I could change an inner tube in about 10mins total. On both my sons bike and my new one I have had to admit defeat and take it to the bike shop.
Annoyingly some wheels are a slightly oversized which can make them an absolute pain to work with. Seems to be luck of the draw, I know some decathlon wheels are supposed to be bad for it. I am out of action for a few days with a puncture, which is annoying because I have only had the bike 3 weeks. 3 attempts to fix the puncture resulted in 2 burst inner tubes and a broken tyre lever. 2 hours in total trying to get the tyre back on - so much force used I always end up ruining another inner tube.
I just can't do modern tyres and wheels. on my old bike I could change an inner tube in about 10mins total. On both my sons bike and my new one I have had to admit defeat and take it to the bike shop.
Only one metric matters...Power
Everything else is susceptible to variables...even your heart rate.
Power is absolute and non corruptable.
Power divided by your weight in Kg will give a Watts per Kilo Figure. This will basically dictate how fast you go and how well you can climb
Do you use Clipless pedals? You have to so buy some if you don’t. Finally you can get a good bike fit, not only will this stave off injury but it can enable you to produce more power. Although the caveat with this is that not all bike fitters are equal and there are very few who are good enough to deliver improvements in speed. Most bike fitters can only resolve injury causing issues and on bike comfort.
Everything else is susceptible to variables...even your heart rate.
Power is absolute and non corruptable.
Power divided by your weight in Kg will give a Watts per Kilo Figure. This will basically dictate how fast you go and how well you can climb
Do you use Clipless pedals? You have to so buy some if you don’t. Finally you can get a good bike fit, not only will this stave off injury but it can enable you to produce more power. Although the caveat with this is that not all bike fitters are equal and there are very few who are good enough to deliver improvements in speed. Most bike fitters can only resolve injury causing issues and on bike comfort.
Crippo said:
Only one metric matters...Power
Everything else is susceptible to variables...even your heart rate.
Power is absolute and non corruptable.
Power divided by your weight in Kg will give a Watts per Kilo Figure. This will basically dictate how fast you go and how well you can climb
Do you use Clipless pedals? You have to so buy some if you don’t. Finally you can get a good bike fit, not only will this stave off injury but it can enable you to produce more power. Although the caveat with this is that not all bike fitters are equal and there are very few who are good enough to deliver improvements in speed. Most bike fitters can only resolve injury causing issues and on bike comfort.
I guess a proper power meter is the only reliable way of measuring this. Some of these are more expensive than my bike! I think I will just stick to attacking segments. Need to find a steep hill round my way and see what I am like on them. I used to be ok on hills but I am 10kg heavier now and my legs have withered a bit over lockdown without access to a gym. Everything else is susceptible to variables...even your heart rate.
Power is absolute and non corruptable.
Power divided by your weight in Kg will give a Watts per Kilo Figure. This will basically dictate how fast you go and how well you can climb
Do you use Clipless pedals? You have to so buy some if you don’t. Finally you can get a good bike fit, not only will this stave off injury but it can enable you to produce more power. Although the caveat with this is that not all bike fitters are equal and there are very few who are good enough to deliver improvements in speed. Most bike fitters can only resolve injury causing issues and on bike comfort.
I do have clipless pedals fitted now but I am still researching what shoes to buy so can't clip in yet.
272BHP said:
I guess a proper power meter is the only reliable way of measuring this. Some of these are more expensive than my bike! I think I will just stick to attacking segments. Need to find a steep hill round my way and see what I am like on them. I used to be ok on hills but I am 10kg heavier now and my legs have withered a bit over lockdown without access to a gym.
I do have clipless pedals fitted now but I am still researching what shoes to buy so can't clip in yet.
Leg strength really isn’t that important when cycling. If you can stand on one leg, and hop, without collapsing in a heap, then repeat with the other leg, you have sufficient leg strength for cycling. What you do need is fitness and muscle endurance. The best way to improve that, is riding intervals. Beg, borrow, buy, or steal power meters, and a suitable head unit / computer on which to measure and display power. Determine your functional threshold power, and then work on percentages of that, to get your ‘power zones’. There are loads of on line resources for cycle specific training plans. Work out what you want to achieve, pick a structured training plan, and follow it. The more you get into it, the more new and interesting things you’ll discover, regarding new and updated ideas for training.I do have clipless pedals fitted now but I am still researching what shoes to buy so can't clip in yet.
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