How to get "faster"?

[MollyJ]

I started out as a cyclist who would go distances of 10 miles, then 20, then 40 and now I just did my first 50. And I am really proud of myself.

But while my endurance has improved, my average speed is staying at 12-14 mph.

I'm 56 years old. I am built much more for endurance than speed but I would like to pick up my speed just a little.

My brother in law sent my husband a book called _Brain Training for Runners_ and I have read some of this. Basically, it seems to be an approach to pushing yourself to work harder in the areas of speed and endurance to maybe lift your level at which you perceive exhaustion. (While at the same time, "listening to your body".) I am pretty darn sure this has analogies in cycling but not sure I'm ready for such a gung ho approach.

I know people who are working on speed often do interval training.

Do you do intervals outside or on a stationary bike (BOR-ing)?

Anyhow, direct me towards resources for increasing your speed (within modest goals) and share with me your favorite tips.

[indysteel]

I got faster not long after I started riding again as an adult by doing a couple shorter (20-25 miles) rides with a faster group of riders. At first, they kind of sucked, but as those shorter rides got easier, I started going faster bit by bit on my longer weekend rides. But I will tell you, you have to keep training that way to keep your speeds up, so if your heart isn't in it, it's okay to just keep riding as you are. There's nothing that says you have to go faster (although it's also a perfectly reasonable goal).

Part of getting faster is learning good technique and finding a cadence and choosing gears that allow you to maximize your aerobic capacity and leg strength.

[BikeDutchess]

But I will tell you, you have to keep training that way to keep your speeds up, so if your heart isn't in it, it's okay to just keep riding as you are. There's nothing that says you have to go faster

Totally agree!

[Velocivixen]

I'm training for my first marathon (just ran my first half on Sunday). Our training involves weekly either hill intervals, tempo runs, or repeats. I won't go into detail, but the point being that if I want to run faster I have to practice running faster. If I always run the same speed, I'll always run the same speed. I suspect it may be the same for cycling. Just a thought.

[MollyJ]

Thanks for the replies. I think I will try some intervals. I think intervals are the answer to what Velocivixen said, "If I always run the same speed, I'll always run the same speed."

I'm not a driven person but I have found that small incremental goals help keep me engaged and some of the reading I saw says intervals even once a week can be good.

Thanks again, ladies.

[Jordyne]

Good discussion. I've been trying for the same thing. I find that the group rides seem to jump from too slow (10mph) to too fast (15mph)...I need an in between but it seems like I'll just have to get faster!

[Owlie]

Riding with faster people helps. Try to find people who ride 13-15 to start with.

[mariacycle]

Riding with faster people helps. Try to find people who ride 13-15 to start with.

+1 I was amazed at how much longer and faster I rode with other people (even if you aren't drafting).

[Crankin]

Molly, where I live, there isn't much flat, either. When I started cycling, I lived closer to some flat roads, but it still was rolling. Of course, my definition of rolling may be different than others! That's what I mean, when I say that my regular riding, with lots of hills, puts me at an advantage in compared with others. I get my fill of suffering without doing intervals at all. I see this when I go on a group ride and I will be riding at the same speed as others, until we get to a hill. These people mostly live in the city and don't *have* to climb as much. I may not be the fastest climber, but I can get up almost anything. I got faster from riding with my DH, who pushed me a bit (he only does this occasionally now, as he is happier with riding my speed now!) and going on group rides. I do intervals once a week, weather permitting, but I am queen of the "no train" philosophy. This year, I am actually being a little more disciplined, but it's for me, not because I race or anything. I'm doing a hilly metric century in 2 weeks, and while I know I could do now, I want at least 2 more rides to test myself. I suffered greatly last weekend, on purpose, and it felt like I accomplished what I set out to do.
Don't obsess so much. I don't know how old you are, but I started riding at age 47 and I'm almost 60 now. The key is to keep riding.

[MollyJ]

I'm laughing at myself. I was perusing that plan for intervals and I misread it. I am not at all fluent at bicycle lingo. Suffice to say, I worked harder than intended but I'm smarter for it.

Crankin, you and I sound somewhat similar. I'm 56. I like mastering distances and am not obsessed but want to get a little faster here. I did my 50 earlier and I want to do it again and the one I'm looking at would definitely be in hillier terrain. Eastern KS is relatively more hilly than central and western KS.

I just have not done any group riding (except for the charity ride in May). I tend to ride when it suits my schedule and at first I just felt too squirrelly on my road bike and like I shouldn't be around other riders.

I may have to--as my teacher friends say--be _intentional_ about sucking it up and doing a group ride offered by my LBS. I would get pushed and probably learn some improved bike handling skills.

Again, thanks TE friends. I really mull around in my head what I read here and I know I have learned things here.