How does one get faster?

[annie]

KSH,

One way to get faster is to ride with someone, or with a group, that rides a bit faster than you. You'll push yourself just that extra to keep up. If they are TOO fast, it won't do any good 'cause you'll burn out to quickly. But you can hang with a slightly faster rider(s) for a good long time. You may be tired when you are done, so give yourself an easy ride the next day for recovery.

I agree about intervals. They are NOT fun to do - they hurt, but they will improve your speed. You can do them on the flats. Warm up well before you begin. Ride as hard as you can for a set amount of time, then totally recover and do it again. Start with a couple of intervals per ride and increase as you become stronger. Or you can think of hills as your intervals (depending on the length of the hill. Too long won't cut it.) I have lots of short, but steep hills where I live and I will weekly choose a route that takes me on the worst hills and try to go up as fast as possible. Recover between hills. Then take an easy day for rest.

There are many good books available now that cover all aspects of training on the bike. You can do a google search. Then choose one that suits your needs.

Riding consistently at 20+ mph is really moving! Once you get there, are you considering racing?

annie

[KSH]

Yea, I think I need to take in more food when I ride. That is something that I am sure will help.

Intervals... I kind of do those... I will sprint up hills with the group rides... and then recover and slow down. But I need to do that on my own, just focus on intervals.

And I do need to ride with a faster group... still trying to find a group that is not too fast and not too slow.

Racing? Naw. I am not that good... and I want this to be fun... not work. Ya know? Plus, I am training for triathlon's, but again, I am in for the fun of it. It motivates me to workout and I have fun not being in the gym all the time!

[spazzdog]

First, take care of your biomechanical issues (pain while pedaling). Until you can get that corrected, pushing for more speed and doing hillwork will more likely injure you than make you faster.

Once you get that taken care of, and establish a decent "pain free" base of riding then worry about your speed and all advice given so far by the gang will do that for you.


spazz (who used to spend more time in phys. therapy than the phys therapists)

[KSH]

First, take care of your biomechanical issues (pain while pedaling). Until you can get that corrected, pushing for more speed and doing hillwork will more likely injure you than make you faster.

Once you get that taken care of, and establish a decent "pain free" base of riding then worry about your speed and all advice given so far by the gang will do that for you.


spazz (who used to spend more time in phys. therapy than the phys therapists)

Yea... you are right.

I got re-fitted today... hopefully my knee pain will be resolved!