BF is pulling away

[mstevens]

Hi! This is my first post. I'm trying to figure out how to get FASTER, before I have to kick my boyfriend's beautiful butt out the door.

We started dating last summer, and our first date was a bike ride. He showed up on a hybrid, in a plain T-shirt and old sneakers, and promptly got a flat tire. I was on my Terry, and I kicked his butt that day and for the rest of the summer!

Well, it turns out he's as competitive as I am. He had surgery during the winter to alleviate arthritis pain in his neck and shoulders. Then, he bought a road bike, not a great one but at least it has skinny tires. Next on the list was SPd pedals and shoes, and some honest-to-God jerseys. (All this was with my coaching.)

I knew the day would come, and it has. He's faster than me now. The bar has been raised. So, I'm desperate for help. How do I start kicking his butt again?

I ride a Terry Symmetry, it's a good bike, maybe not the best for me but I don't know what to change, and I'm on a budget. So I'd rather not buy a new bike right now. We usually spend most of the weekend on the bikes, riding 30-50 miles both Saturday and Sunday. We average 12-14 mph, often cruising around 18-20 for short distances, with max speed around 32 downhill. So there's lots of room for improvement!

He works out of town during the week and doesn't ride. So, I'm thinking I have the home court advantage. I usually only ride one additional day during the week. I walk an hour every day at lunch and run 1-2 mornings before work. I also do an upper body weight routine once a week. I'm stretching and doing PT exercises on a daily basis, to improve core strength.

From reading posts here, I'm guessing that what I need to do is ride more often, and focus on speed rather than distance. Interval training, perhaps? I notice that my cadence is slow, is that a problem? I'm much more comfortable in a slower cadence, everything hurts when I try to speed it up, even with low resistance, but if that's what it's gonna take, I'll do it!

I'd love some help! Thanks!

[uforgot]

Hi! This is my first post. I'm trying to figure out how to get FASTER, before I have to kick my boyfriend's beautiful butt out the door.

We started dating last summer, and our first date was a bike ride. He showed up on a hybrid, in a plain T-shirt and old sneakers, and promptly got a flat tire. I was on my Terry, and I kicked his butt that day and for the rest of the summer!

Well, it turns out he's as competitive as I am. He had surgery during the winter to alleviate arthritis pain in his neck and shoulders. Then, he bought a road bike, not a great one but at least it has skinny tires. Next on the list was SPd pedals and shoes, and some honest-to-God jerseys. (All this was with my coaching.)

I knew the day would come, and it has. He's faster than me now. The bar has been raised. So, I'm desperate for help. How do I start kicking his butt again?

I ride a Terry Symmetry, it's a good bike, maybe not the best for me but I don't know what to change, and I'm on a budget. So I'd rather not buy a new bike right now. We usually spend most of the weekend on the bikes, riding 30-50 miles both Saturday and Sunday. We average 12-14 mph, often cruising around 18-20 for short distances, with max speed around 32 downhill. So there's lots of room for improvement!

He works out of town during the week and doesn't ride. So, I'm thinking I have the home court advantage. I usually only ride one additional day during the week. I walk an hour every day at lunch and run 1-2 mornings before work. I also do an upper body weight routine once a week. I'm stretching and doing PT exercises on a daily basis, to improve core strength.

From reading posts here, I'm guessing that what I need to do is ride more often, and focus on speed rather than distance. Interval training, perhaps? I notice that my cadence is slow, is that a problem? I'm much more comfortable in a slower cadence, everything hurts when I try to speed it up, even with low resistance, but if that's what it's gonna take, I'll do it!

I'd love some help! Thanks!

I am sitting here, looking at a book called "The Carmichael Training Systems cyclist's diary" which I bought and made two entrys. If you would like it, just send me your address and I'll just mail it to you. Isn't doing anyone any good just sitting on the counter. At the top it says "A daily training log to maximize your performance from the world's top cycling coach." sounds like you and it are a match made in heaven. I decided that I don't want to train, I want to stop, take pictures, go slow, go fast...

[kermit]

I ride for fitness and the occasional tri. The one thing I was told from a really good local trainer was to ride with a high cadence and low resistance and speed would come. It has worked. I used to be a 14-15 mph gal and now it's 18-20 steady. I vary my rides with distance. Some days are longer and high cadence the whole time and shorter rides I throw in haul-*** sprints in a bigger chainring. I can maintain up bridges (thats all there are here in Miami) with the big guys. Good luck, you'll be smokin him in no time!

[indysteel]

Do you know what your current cadence is?

Yes; you might have to work on your cadence to gain speed. What exactly hurts when you try to spin faster? Do you have any pre-existing injuries or issues?

My general advice to get faster is to start riding with faster people. You have to be willing to push yourself, be it with intervals or joining a faster paceline. Long slow distance does have it's place in helping you develop a solid aerobic base, but it won't make you that much faster.

Have you ever had a professional fitting on your current bike? While the bike itself will only take you so far, there are tweaks you can make in your set-up that help you maximize your leg strength and comfort.

While I'm all for setting fitness goals, Í'd caution you against being overly competitive with your SO. I suppose some couples thrive on it, I'd venture to say most don't. In the very least, be supportive of your BF's progress without regard to how it impacts you. Hopefully, he'll return the favor.

[zoom-zoom]

I used to be a 14-15 mph gal and now it's 18-20 steady.

This gives me such hope. I am in that first neighborhood, but I can't wait to hit 18-20. I <3 the cadence sensor I use with my Garmin. It has taught me to be comfy ~90rpm. Actually, I am most comfy closer to 95. Keeps me from feeling like I'm grinding away.

[MartianDestiny]

Ride more and ride smarter.

I'm at my best when I get on the bike every day (but not going hard everyday!), that can be as simple as the 6 miles (TOTAL) to and from work. Yea, it makes a difference!

Some people are spinners (high cadence) and some are mashers. I have noticed a BIG difference now that I'm paying attention and trying to get my cadence to stay consistently in the 80's or higher. Don't necessarily need a cadence meter (though if you can get one and want that feedback then go for it), just concentrate on nice smooth circles, and then on faster nice smooth circles (drop down a gear lower than you feel like you should be in, seriously).

And yes, intervals may help you, though I can never bring myself to stick to an interval training program, so I just don't.

[parity]

When he's not looking sabotage his bike by ever so slightly misaligning his brakes so they rub the rims. Followed by deflating his tires to increase the rolling resistance. Then on your next ride drop the hammer when he's killing himself trying to keep up with you.

[zoom-zoom]

When he's not looking sabotage his bike by ever so slightly misaligning his brakes so they rub the rims. Followed by deflating his tires to increase the rolling resistance. Then on your next ride drop the hammer when he's killing himself trying to keep up with you.

Evil. genius.

[chicagogal]

Ride lots. Every day! Ok, ok, take one day a week off, you deserve it. But really put an effort into getting your ride in.

What kind of rides? At least 3 of your 6 days should be intensity. Intervals, hill reps, or riding a really fast club ride. One day should be an endurance day when you just got out there and log the miles but don't worry too much about speed. The other 2 days should be active recovery days where you get out to ride for an hour or two EASY.

Follow this program, and you WILL get faster if that is what you really want. But this training program is hard work. It isn't always fun, it is hurts, and you really have to make a commitment to it to see the benefits. Since you are a recreational rider, I wouldn't necessarily recommend this schedule unless you are sure that you are totally committed to getting faster.

[alexis_the_tiny]

When he's not looking sabotage his bike by ever so slightly misaligning his brakes so they rub the rims. Followed by deflating his tires to increase the rolling resistance. Then on your next ride drop the hammer when he's killing himself trying to keep up with you.

Heeh.

I have the same problem except my BF is just. FAST. End of story. The guy will tell me he's managed speeds like 40 to 50km/h while I consider it a good day if I can hit 30km/h and hold it for more than a mile or so. So, well, we don't ride together much. I've only been on the road bike for 5 months and I'm training to get faster with two one-hour long interval sessions and one long (100km<) ride a week at least. I used to ride between 4 to 6 days a week but gave that up when it became clear that at my new intensity, riding so often would push me into being overtrained. I'm also going to start doing one day of core and strength training in the gym to help build whatever muscles I need.

+1 for the importance of bike fit. A friend helped me tweak my pedaling position once and suddenly, I could pedal 30km/h without an insane amount of stress on my quads. However, my cadence is still rubbish and my current bike fit makes spinning a literal pain. I'd really suggest getting your bike fitted out, maybe by a female fitter if you see the need for it (I do!).

And if you're interested, the July 2010 issue of 'Triathlon Plus' has some great pieces on cadence and building speed. I also have a bunch of interval workouts from 'Triathlete' clipped out, if you want them, I can scan and pass them along.

[mstevens]

Wow, there's some great advice there. To respond to a few of the comments, I did have a fitting when I bought the bike, but my body has changed. SI joint issues that made one leg longer than the other have been addressed. So maybe I should do it again, even just for a second opinion.

What happens when I go faster is mainly an achiness, like lactic acid buildup, mostly in my quads. With a slower cadence it's like there's a little recovery period in each turn, but when I spin faster the ache just doesn't go away. Probably just improving my basic fitness level and getting used to spinning faster more often will help.

I have a good girlfriend who is a competitive triathlete, consistently wins her age group. I rode with her a few times last summer and it almost killed me, but I think I'll start doing it again, if she'll let me tag along! And I'll ride almost every day, and get a cadence meter.

As for BF, when we finished our ride on Sunday he said to me, "I love you honey, but you're the enemy." To which I sweetly replied, "Thanks, I feel the same way about you!" If I have to resort to sabotage, I will!

[indysteel]

When you try to spin, do you have any idea what gear you're using? Pay attention next time you're out and post it here. I wonder if you're trying to spin in too big of a gear for where you are in terms of aerobic capacity and leg strength.

That said, not all of us are spinners. I can comfortably spin at a high cadence, but I'm often on the lower end of what's often touted as "ideal," so I border on being a masher.