I want to go faster!

[KTeach]

Anyone out there know about training? I'm reading a couple of books on the topic but the training schedules are SO involved & require a lot more time than I've got.
I am a beginner... Here's my biking vitae... I did a couple of fundraisers in the past few years, got hooked, bought a road bike last year but didn't get to ride much. This year I'm riding every weekend, trying to get out for a short ride during the week and/or getting to the gym a few times a week.
Last year my average pace was 12mph, this year I've been averaging 15 but the group I've been riding with averages about 16/17mph. It's tough for me to keep up & I'm slowing them down ... but I like pushing myself and I like being challenged by the other riders. I'm afraid they're going to ask me to ride with a slower group (rightfully so).. any suggestions on how to train to get my speed up a bit? Oh yeah, I'm almost 50...

[goddess1222]

check out Chris Charmichael's book. i think it's called the "lance armstrong training guide" or something like that. it is designed for the lay person.

[pedalfaster]

Simple answer? To ride faster...ride faster. Meaning, for a well-conditioned rider with good base-miles, just add some speed work (intervals, hill repeats) into the mix.

However...adding speed work without a good base usually ends badly (injured cyclist). Not sure if you gave enough information here, but if you are only riding one or two days per week, chances are good that you don't have enough base miles for the year to begin speed work. Have you considered other ways to get out on the bike a few more days per week (commuting? running errands?)?

Once you are riding 4-5 days per week, you can pick one day per week to work on your speed/skills. Where are you getting dropped by your riding group? Hills? Do hill repeats. Flats? Intervals. If you are getting dropped on descents or turns perhaps you need to fine-tune your cornering/descending skills. Also make sure that you are comfortable drafting and that you know how to keep yourself out of the wind. Riding "smart" can go a long way if you aren't particularly fast :)

[KTeach]

Thanks for the input!

[sistinas]

Another good book to look into would be The Female Cyclist by Gale Bernhardt. There are sample training plans for people with busy schedules, and the advice contained therein is pretty sound in general. It's available from most of the big online booksellers.

[Hill Nelly]

I'm reading that book right now(Female Cyclist).... I didn't know if I wanted to buy the book, so I asked my local librarian if he'd order it and he did.

[pedalfaster]

If I'm telling me more than you want to know, just tell me go away;)

I've been thinking about your query a lot over the past few days because I am currently working with a woman in a similar situation. She's 50+, been riding for a few years, and was comfortable at 15-17mph, but wanted to start attending some of the "training rides" (generally 18-22 mph).

The big thing we worked on (and the thing that she now says helped her the most) was her cadence. We upped her to about 90-100 rpms and now she is able to stay on top of her gear and respond to changes in speed by the pack. It's also helped her climbing considerably.

The other thing that seems to help, is that we found a "good space" for her within the group. If she is always hanging-on at the back, she tends to get dropped. We put her in the sweet spot in the middle of the pack and that seems to work better. For now she just pulls-through when she gets rotated to the front.
Generally, if you are the slowest rider in the group, they would much rather have you pull-through than take a heroic turn at the front and then slow the group as you struggle to catch back on.

If you are riding regularly with the same people, let them know that you are trying to improve. Most riders will make accomodations for a new(er) rider looking to make gains in fitness and skill.

[KTeach]

Not too much info at all, but I'm still learning the lingo ... when you say the woman your working with increased her cadence which has allowed her to stay "on top of her gear" what do you mean by "on top of her gear"?
I will try working on cadence. Also, I did notice position matters! When I'm at the back of the pack I fall off quicker...and get further behind! I only have 2 more rides with this group (it's kind of a riding "class" for 10 weeks )... If I really start slowing everyone down on the next ride I will just have to drop to a group that rides a bit slower for our last ride.

[pedalfaster]

By "staying on top of your gear" I mean choosing a gear that is easy enough for you to spin at a nice 90-100 rpm without using too much energy. You should be applying ~some~ pressure to the pedals, but it should feel fairly easy. Your quads should not be screaming in agony ;)

Keep pedaling. You might have a few brief moments of coasting or soft-pedaling while in the pack, but in general you want to keep your feet spinning. This will enable you to respond to "jumps"(in speed) within the group. If the group speeds up suddenly or goes hard out of a corner or up a climb you will be able to give it a little gas (perhaps even shifting to a "harder" gear) and stick with the pack.

Hope that makes sense.