How does one get faster?

[KSH]

All right... I have been riding since October 2004... most of which has been in a spin class at the gym.

The weather turned crappy right after I bought my bike.

So, I have about 300 miles logged on my bike... and just recently I have been able to maintain a speed of 16-19 MPH without completely killing myself... although it does get tiring around mile 30.

My question is... how to I get faster? What training can I do, to maintain 20+ MPH for 20+ miles?

Thanks in advance for any assistance you can provide.

[Bike Goddess]

KSH- Here's my two cents worth:

1)- When you are riding are you hyrdating and eating? If no, drink, eat. Must do. NO alternatives on that one!

2)- Do you have time to work out at the gym- i.e. weights, etc. I am currently putting together a routine set up for me that is designed to increase endurance- basically upper and lower body strength building (let me know if you want my program on private mess and I'll send it)

3)- Do you have hills where you live??? Hills are good for training those legs!
I do hills on all of my rides- spinning up hills works the best.

4)- Interval training- to get up consistent speed I recommend this type of workout- you can do it on flats as well as hills. Basically what you do is ride like a madwoman for a few minutes and then back off- rest- do it again. I will do this kind of training when I am working on speed over time. Its an old trick from running.

5)- Are you eating before you ride? Also important. I always have something even if it is 5:00AM ride time. I drink a mixture of juice and water in those early AM rides just to get quick energy.

Hope this helps. I'm sure the rest of the crew here will add some more tips!

[RoadRaven]

What training?

Ride
Eide whenever you can
Ride and push yourself just a little
Ride - thats the best training

You shouldn't focus too much on speed and averages - particulalry when you are still relatively new, you should be working on getting your muscles used to the new demands and allowing them rest between - rememeber rest is as vital as training!

I suggest a heart rate monitor as you begin, becasue some days your legs can feel like mud, or you have a head breeze all the way and your time isn't as good as you think.
But if you work out your heart max and min, you ride to that and you know you are working your body well...

Somedays I go out and work on my cadence speed, others do a "private" TT, so its about time.

But the best training rides as a newbie are probaly the ones when I ride and try and keep my heart rate at 147 for the whole ride (excluding hills when it obviously goes up).

It doesn't matter what my average is, my time is, or my cadence is - I know I pushed my body... and in the beginning it is about strengthening the body and getting it accustomed to the new requests you are placing on it.

If you get out and ride you will find your speed comes naturally, and when you have about 1000kms under your belt, start thinking specifics like sprints, TTs or hills or whatever does it for you...

[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!