Faster on the flats

[gnat23]

Ok, after Deathride training, I know I am super-strong and have the endurance of a... I dunno, what's slow but doesn't ever stop, turtles? That's me these days. So strong, but, well, slow.

I joined a group ride the other day that claimed it was going "relaxed" pace, but I was dying to hang onto the back of the pack with a moving average of 16.5mph. Considering my usual average is in the 14-16 range, I started seeing stars.

How do I move up a rank on the speed category? I'm sick of being dropped.

-- gnat!

[HappyTexasMom]

I don't know and I'm nowhere *near* being able to do Deathride (although you have inspired me and I have it in my verrrrry longterm sights!), but I have this same problem. I won't even go on a group ride because I know I'm slow. But the thing is, I don't *feel* slow. I feel like I'm just chugging along, but then I look at my average speed and, not so much.

Anyway, no advice, I just feel your pain.

[kenyonchris]

Intervals. Hate to say it, but intervals. Your body undergoes "adaption" unless you continue to challenge it. So you may be strong, but you are (from what you describe) only strong if you are pedaling at the one pace. And, I would think, if you had to ramp it up to 17 mph average, you would not be able to sustain your turtlelike endurance (I think turtles aren't particularly endurance athletes anyhow).
Also, look at how you are riding....are you riding high cadence/low gear? low cadence/high gear? or high cadence high gear?
I am in no way lightening like fast. I average 17-18 on moderate hills, but I can sustain that pace and throw in some sprints for a mile or two. On flat I ride 22-23 mph unless there is a headwind....ugh. And I have to continually trick my body into getting fitter and faster by challenging it (if I have been standing to climb I will sit, or stand if I have been sitting, I will climb in a harder gear or make myself not let my cadence drop or speed drop below X on a hard climb).
I also ride my MTB at least once a week. It makes me stronger on my road bike and helps in my constant battle to "trick" my body.

[nolemom]

I don't know if this is the correct way to train but what has worked for me is to simply hang on to the group as long as I can at the faster pace and then drop back to something that is more comfortable for me. At first, I was doing good if I stayed with them for the first few miles. Lately, I am staying with the front group until they kick up past 24mph and then a B group forms. I was happy to have a 14 avg. last September. Last week, I had a 19+ avg for 45 miles. I also found that riding less but at a faster pace actually made me stronger and faster. In the beginning, I thought that I would forever be the one that was struggling at the end. Last weekend, there was a rider who was having a difficult time, but we were still 20 miles from the shop. It was finally my turn to be the more experienced and powerful rider. It felt great to be able to do for him what so many others had done for me - provide encouragement and a pull.

[Geonz]

Intervals
http://well.blogs.nytimes.com/2009/0...tes-a-week/?em

I got *lots* faster on the flats (and the hills) by doing a four mile loop and trying to get to the top of the puny almost hill on one of the miles (it's a grid with each chunk a mile long) just as fast each time. By the third one I'd have to work hard.... but in a month it took ten fewer seconds... and I didn't torture myself. When I was on the swim teams... oy, *those* intervals hurt and I never did get much faster... there just isn't enough muscle on the arms and I suspect I just drag too much.

[indysteel]

I don't know if this is the correct way to train but what has worked for me is to simply hang on to the group as long as I can at the faster pace and then drop back to something that is more comfortable for me. At first, I was doing good if I stayed with them for the first few miles. Lately, I am staying with the front group until they kick up past 24mph and then a B group forms. I was happy to have a 14 avg. last September. Last week, I had a 19+ avg for 45 miles. I also found that riding less but at a faster pace actually made me stronger and faster. In the beginning, I thought that I would forever be the one that was struggling at the end. Last weekend, there was a rider who was having a difficult time, but we were still 20 miles from the shop. It was finally my turn to be the more experienced and powerful rider. It felt great to be able to do for him what so many others had done for me - provide encouragement and a pull.

That's basically how I got faster, too. Hook up with some group rides at least twice a week that are just a little beyond your comfort level.

[Mr. Bloom]

I hate them, but +1 more for intervals.