So slow, so irritated

[Koronin]

I don't have any stamina because I spent the better part of 10 years basically sitting on my butt and not doing anything other than working (mostly retail as a cashier when is basically standing in one spot all day). Another reason I love my current job since as a merchandiser I'm walking and lifting, ect. Also basically had spent probably 15 years or so not riding a bike. (My guess is my candence is slow for that same reason.) My road bike has a triple front rings and I basically ride in the middle front one and the back is somewhere in the middle of those rings as well. I did try an easier ring on the front so spin more, but ended up making it worse to where I got worn out faster. So yeah, I just need to work on the overall of everything. Spent too many years being way too lazy, is where I think the problem is at.

[Crankin]

I would think, that it might be hard to build up slowly enough and train for a century, only riding on the weekends. There is nothing wrong with an average of 12 mph, but if you want to improve, it takes time in the saddle (tits). And that doesn't necessarily mean long rides 5 days a week.
I am a fan of not calling what I do training, but I consistently ride at least 4 days a week, sometimes more. At least 2 of those rides are short, maybe 12-18 miles. One is usually long, 40-60 miles and another 20-35. But all of my riding involves hills, which helped me build endurance and strength. When I did a century, I did nothing other than my regular riding and no ride longer than about 70 miles before the ride. It was flat, but with a brutal headwind. I finished in a respectable time of 6.5 riding hours, in terrible weather conditions for the last 15 miles.
You have to be willing to suffer a little, to improve. But, I think that if you even added one more day a week, it would get easier.

[CyborgQueen]

Hey Melissam - would you be willing to share your set of workouts on the trainer?

[buffybike]

Take my advice ('cause I'm not using it!)....if you really want to get faster, try adding intervals to your training. It's uncomfortable to get out of your comfort zone and you're heart will feel like it's going to jump out of your chest at times, but you WILL see an improvement in your speed.

[lawnchick22]

Take my advice ('cause I'm not using it!)....if you really want to get faster, try adding intervals to your training. It's uncomfortable to get out of your comfort zone and you're heart will feel like it's going to jump out of your chest at times, but you WILL see an improvement in your speed.

+1..intervals will, uncomfortably, increase your speed,,,..as will miles, many many miles

[bluebug32]

I think a lot of people fall into the same comfortable heartrate and speed ruts as they ride. If you want to improve, you need to push yourself out of these comfort zones. Even if you had some intervals into your long weekend rides, that should start to push you in the right direction. Otherwise, I think including a ride during the week will help, even if it's just short and fast or a challenging group ride. And there's nothing wrong with 12 mph! Most people just aim to finish their first century. As they do more, they might set a time goal, but don't put too much pressure on yourself to do that. Just have fun!

[pll]

Re the intervals: yes, they help. I had never done structured intervals until this last winter, on the trainer. And I did notice the improvement once on the road. Doing this on the trainer means, for me, that you can do them with reckless intensity, really push to see how far you can go. The worst that can happen is that you have to stop and get off the bike (in your home).

My cadence is a little over 80, sometimes 90+. I'm working my way up, gradually.

@CyborgQueen: the videos I like for the trainer are from the Sufferfest.