How long did it take you to faster?

[indysteel]

I am no expert on training, but I'll offer my own experience for what it's worth. When I first started road riding as an adult in June of 2006, it soon became abundantly clear that while I wasn't in the worst shape, I struggled with hard efforts, e.g., going "fast" and hills. So, after riding through the summer and fall, I spent the winter on base building in thrice-weekly spin classes. I kept my heart rate at a moderate level and avoided any kind of max effort. I also worked on core strength and flexibility through a regular yoga practice. My spring, I was in MUCH better shape to start working on speed.

Like you, I wanted to be faster so that I could comfortably ride with friends. I've never been one for intervals, but I became a regular attendee at our club's weekday training rides. Those rides are done in a paceline formation at a hard effort. Assuming I could hang with the pack, I would take my turn at the front of the line and that would amount to interval training. In time, I definitely got faster, but it was gradual. By mid-summer, I was able to keep up with most of my friends. It wasn't until the following year, however, that I could do so comfortably over most terrain. I also got better at climbing with practice, but that took even longer.

So, based on what you've shared about your own experience, I have to wonder whether you need to work on building your aerobic base before trying to tackle speed work. I understand your impatience, but you might be better off putting your speed goals aside for the time being and simply work on your endurance. But like I said, I'm no expert.

[malkin]

Faster than what?

I'm faster than a lot of things.
Many moving things are faster than I am.

[murielalex]

Thanks.

I get what you're saying. I'm just longing to be able to ride with my friends, who ride faster than I can go now. I'll just keep plugging away.

[chatnoire]

Thanks.

I get what you're saying. I'm just longing to be able to ride with my friends, who ride faster than I can go now. I'll just keep plugging away.

That's pretty much all it takes. If your friends are faster than you, see if you can get one or two to ride just close to your speed or a little above, so that you can push yourself.

I have been tracking all my rides on both Map My Ride and on my bike computer. I have one that shows me overall miles, plus I can do trip measurements, including average speed, max speed, and trip time. MapMyRide includes my "stopped" times, while the computer keeps up with my moving time (stops when I'm stopped) - which helps me see data on my performance (I love data!)

You can do it. It just takes more time on the bike.

[ehirsch83]

Murielax,

On another thought along with doing more base miles- if you all started out equal...

Are you shifting the same as them? In the same gearing, same rings? Are you shifting throughout your ride when winds or little uphills/downhills change? There is a good chance that you are just in the wrong gearing and not able to produce the same speed output as your friends.

If you are ever not busy and in town on a Monday evening, feel free to come out to our women's ride- we do a lot of work on the aspect of shifting and how it can help with your ability to maintain throughout the ride.

[indysteel]

That's pretty much all it takes. If your friends are faster than you, see if you can get one or two to ride just close to your speed or a little above, so that you can push yourself.

I have been tracking all my rides on both Map My Ride and on my bike computer. I have one that shows me overall miles, plus I can do trip measurements, including average speed, max speed, and trip time. MapMyRide includes my "stopped" times, while the computer keeps up with my moving time (stops when I'm stopped) - which helps me see data on my performance (I love data!)

You can do it. It just takes more time on the bike.

Yes, it does take time, but I'd reiterate that speed work and intervals won't be particularly effective without a sufficient base, which I'm not sure the OP yet has.

This article explains the concept, albeit somewhat superficially.

I know how frustrating it is when you can't keep up with friends, but I would encourage the OP not to elevate that goal to the point she disregards what her body might be telling her. Hopefully, her patience will be rewarded eventually.

[wcbean]

I hate to be the one to say it but if you feel like you aren't getting faster quick enough it could possibly just be age. I am knew to biking but i have alot of experience in training. I was a dancer for 17 years and frankly there was nothing I couldn't do, or get up to speed with, in a short amount of time. Problem is...when you take off an extended period of time it can be increasingly harder to get back into something. The aging process can multiply this fact exponentially. Your body has muscle recognition that kicks in and mentally you feel like you're working hard enough to have been there by now but because your body has aged it will take longer than you expect to actually get there. The upside to this....(yes there is an upside) YOU WILL GET THERE!!!!! If you are doing all the right things, it may take longer but you WILL get there. So just keep on keeping on and it will come. Just don't expect it to be as soon as it used to be.

[tealtreak]

ditto on the "give it time" and equally "you will get there!!!!!" I am 50 and have never quit exercising of my own accord but have come back from injuries and a bad car wreck. Healing and improved fitness come more slowly with every passing year.

I would add one tip to cycling speed: RPM! working on speed of leg turnover and smoothness of pedal stroke can really improve your speed- a lot of folks try to mash along in too high of a gear. Once you crank up your RPM and have built up strength, then you can pedal fast in a high gear and keep up with anyone (:

[murielalex]

Yes, it does take time, but I'd reiterate that speed work and intervals won't be particularly effective without a sufficient base, which I'm not sure the OP yet has.

This article explains the concept, albeit somewhat superficially.

I know how frustrating it is when you can't keep up with friends, but I would encourage the OP not to elevate that goal to the point she disregards what her body might be telling her. Hopefully, her patience will be rewarded eventually.

I leave you with a word of caution. Be careful you don't try to do too much too soon. What has been said about getting a good base is VERY VERY VERY important. I'm not even sure you should be doing intervals so early in the game.

I know you are right, and I am paying attention to every thing you're saying. Sometimes, you just need to be told

Thanks for taking the time for your thoughtful responses. I really do appreciate it.

[Zen]

Maybe you need new friends