Faster on the flats

[Mr. Bloom]

I hate them, but +1 more for intervals.

[aicabsolut]

Intervals are good, but you say your endurance also sucks. So, you need to keep up the saddle time in addition to doing shorter interval workouts. There are also 2 kinds of intervals. Short intervals working on top speed and cardiovascular recovery time and then there are intervals that push your LT such as a 2x20, 1x30, etc.

If you have a hard time really finding your zone for those longer intervals, then keep going to those hard group rides and keep trying to hold on. Sometimes, that type of environment gives you the motivation to push yourself past the limit where, if you were solo, you'd give up. When you can sit in the draft, milk that recovery for all it's worth.

[kenyonchris]

For what it is worth, I don't know an iota about biking in comparison to what I know about conditioning horses for three day eventing....like an equine tri... and it is all about interval training to build strength and speed, and LSD (long, slow, distance) for endurance. Plus technique and nutrition. Hmmmm....sounds familiar.....so that is what I do.

[jobob]

LOL gnat, somehow I don't think endurance is an issue for you.

[gnat23]

LOL gnat, somehow I don't think endurance is an issue for you.

Nono, endurance I definitely got! I think I mixed up my metaphors at some point. Long slow endurance, check. Zippy companion-dropping leg-screaming rights-bragging speed? Not so much.

-- gnat!

[gnat23]

Thanks, so it sounds like intervals are it!

I don't get to ride with groups very often, which is probably part of why I deceived myself into thinking I was quicker-footed than I was.

I've tried intervals a few times in the past, but if I'm doing a 3-minute FAST, I find my mind wandering two minutes in and I zone out. However, with this last group ride, I felt this constant panic that I was going to get dropped, and thus kept pushing. Most of my rides are solo commutes, so, next question:

How do you motivate yourself to really hit those fast high notes? Use the same terrain and try to get faster on the same loop? Heart rate zone focus? Any sort of visualization trick to fool myself into getting out of my comfort zone?

-- gnat! (darn comfort zone. it's so comfy!)

[Pedal Wench]

...
I've tried intervals a few times in the past, but if I'm doing a 3-minute FAST, I find my mind wandering two minutes in and I zone out. However, with this last group ride, I felt this constant panic that I was going to get dropped, and thus kept pushing. Most of my rides are solo commutes, so, next question:

How do you motivate yourself to really hit those fast high notes? Use the same terrain and try to get faster on the same loop? Heart rate zone focus? Any sort of visualization trick to fool myself into getting out of my comfort zone?

-- gnat! (darn comfort zone. it's so comfy!)

I hate to say this, but I find it easier to do intervals on the trainer. Although, I just discovered a straight stretch of road that I plan to take advantage of for intervals.

[smilingcat]

Hi gnat,

You were training for a specific event. Death ride is uber mountain stage. Its not a flat stage. Your body is conditioned for the hill climb and not necessarily for the flat high speed.

I've heard and have experienced personally that specialized training for mountain climb can and will make you slower on the flat. So don't be alarmed.

Second, don't psyche yourself out with the pace on the flat. Calm down and have confidence in your ability. It might be easier than you think to hang onto the group.

Third, spend more time on fast spin and high cadence intervals. Attack on gentle hills. They will make you go faster. And enjoy your new status as Death Ride finisher. Wear the jersey if got it and be proud. Wearing the jersey will give you instant respect from other riders.

smilingcat

[witeowl]

Dumb question, not intended as a hijack: Wouldn't hard hill repeats work for increasing general speed? I know they can for running, but I also know that cycling is a horse of a different color.