How to get faster?
Discussion
Generally i just go for hour long rides every now and again at a medium pace to supplement my running and weight training but occasionally I do a fast 3 laps of my neighbourhood which is about 7 mile in total. I do this at about 8/10ths effort which is hard but not killing myself - I am nearer 60 than 50 so I try and be sensible and don't try and hit the rev limiter these days.
I find myself averaging nearly 18.7 mph on this short run but have set myself a goal of averaging 20 mph by the end of August, what is the best way of achieving this? The two obvious hurdles that I can see are finding the right day, today was particularly windy and also I had to brake at junctions 4 times for traffic which obviously killed any momentum.
So given the right time to ride and a nice still day, what else can I do to hit that 20mph average, tyre pressure? lose some weight? or should I start to do a few longer rides or maybe some hill sprints to build power?
I find myself averaging nearly 18.7 mph on this short run but have set myself a goal of averaging 20 mph by the end of August, what is the best way of achieving this? The two obvious hurdles that I can see are finding the right day, today was particularly windy and also I had to brake at junctions 4 times for traffic which obviously killed any momentum.
So given the right time to ride and a nice still day, what else can I do to hit that 20mph average, tyre pressure? lose some weight? or should I start to do a few longer rides or maybe some hill sprints to build power?
It is reasonably flat with only an elevation gain of 80ft but it does have 4 annoying junctions on each lap where I have to slow to a crawl or even a stop. I want to do the 20km/hour on this route as I have a bee in my bonnet and any other route would feel like cheating now. My tyres are rated at 65-90 psi and I usually have them at 75 should I set them to maximum for something like this? what other marginal gains boxes can I start ticking off?
Of course, put a gun to my head and I am pretty sure I could do it now. I know how to push myself to the limit (or I used to) and I would rather not go to those extremes.
Of course, put a gun to my head and I am pretty sure I could do it now. I know how to push myself to the limit (or I used to) and I would rather not go to those extremes.
I am not on a fancy bike, just a regular hybrid, so not lightweight, no drop bars, slim tyres or clipped in pedals etc. I am sure getting a racing bike and learning how to ride it properly would give me a big advantage but that's a bit extreme for such an arbitrary short term goal.
I will certainly up my mileage and introduce some hill efforts.
I will certainly up my mileage and introduce some hill efforts.
remedy said:
Are you running tubes? It's a bit low if so. I'm tubeless and run 85psi rear, 80 front.
Get down in the drops as much as you can on the flats. The more aero the riding position, the faster you'll go for the same power input.
Keep a high gear with good rpm. Don't let your legs slow- you need to find the balance of putting power in on every stroke (and both feet) but without your legs overspeeding. If you do, you'll lose energy is side to side movement and bouncing.
Being more conscious of gears and leg speed is probably a good thing to concentrate on, I will try to do this thanks.Get down in the drops as much as you can on the flats. The more aero the riding position, the faster you'll go for the same power input.
Keep a high gear with good rpm. Don't let your legs slow- you need to find the balance of putting power in on every stroke (and both feet) but without your legs overspeeding. If you do, you'll lose energy is side to side movement and bouncing.
There are some great tips here thanks.
I might be a little bit low geared as well as there are a couple of points when I have asked for a higher gear and there was none left but I should be able to make that up with getting up to that speed faster. Better aerodynamic position on the bike when I am on the big straights will probably be crucial too as I feel I am punching against the wind a lot.
Also, my bike has palm rests, what are they used for? could I turn them the other way pointing down and use them to drop lower on the long straights?
I might be a little bit low geared as well as there are a couple of points when I have asked for a higher gear and there was none left but I should be able to make that up with getting up to that speed faster. Better aerodynamic position on the bike when I am on the big straights will probably be crucial too as I feel I am punching against the wind a lot.
Also, my bike has palm rests, what are they used for? could I turn them the other way pointing down and use them to drop lower on the long straights?
Just took a deeper look at the Strava data.
Another gear would be handy on two parts of the route where I hit just over 24mph but there are 3 points where the mph drops to almost zero which are the junctions. I am also doing myself a disservice as I include the 100 metres going out of my drive and going back to my house at the end which is necessarily slow due to access. Maybe I should start on the road
Another gear would be handy on two parts of the route where I hit just over 24mph but there are 3 points where the mph drops to almost zero which are the junctions. I am also doing myself a disservice as I include the 100 metres going out of my drive and going back to my house at the end which is necessarily slow due to access. Maybe I should start on the road
Had another crack just now starting from the road. Went to 9/10ths effort and tried to incorporate some of the suggestions above.
Average speed 20.2 mi/h. done it!
Max speed 32.7 mi/h (semi aero position certainly helps although feels awkward)
Signed up to Strava properly now so will have some fun trying some segments. Thanks for all the suggestions. Hmmm, just remembered I forgot to pump the tyres up properly so might have to have another go at this some other time.
Average speed 20.2 mi/h. done it!
Max speed 32.7 mi/h (semi aero position certainly helps although feels awkward)
Signed up to Strava properly now so will have some fun trying some segments. Thanks for all the suggestions. Hmmm, just remembered I forgot to pump the tyres up properly so might have to have another go at this some other time.
Now that I am set up in Strava it is a whole new world isn't it? my route above already has 2 segments in it which are the two main straights. So I can start having some fun with that.
Alarmingly, the segment I just looked at I did in 1:20 and the fastest time is 58 seconds! damn, that's fast! I reckon I can chip off a few more seconds if I hammer that one part but certainly nothing close to that!
Alarmingly, the segment I just looked at I did in 1:20 and the fastest time is 58 seconds! damn, that's fast! I reckon I can chip off a few more seconds if I hammer that one part but certainly nothing close to that!
remedy said:
You'll see some huge gains with a lighter, rigid bike and clip-ins. If you've got front suspension it will be using some of your energy and you are no doubt pushing a much heavier frame along. The clips will keep your feet in the pedals and allow a slight bit of power on the upstroke.
Two seconds off fastest time for my age group for that segment so I am not as slow as I thought. Average of 26.2mph with an estimated watts of 303. I analysed the ride against some others and I start very powerfully and am a match for most on the first 200 metres and then tend to drop away so I guess this is either me not being able to get aero enough or maybe I expend too much effort at the beginning. I guess there are similarities to a 400m running race. Put out too much in the first half and you end up running through treacle in the finishing straight. Can't help thinking I would be faster on a busier time of day, at least I could get a couple of pulls from overtaking cars! only one passed me today and it was a Cayman going about 60mph so that was no help - in fact it put me off my rhythm a bit.
I might have to invest in some clip-ins.
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:
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.
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.
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