Suggestions for improving my speed in the flats?

[CycleChic06]

Funny you should mention the lactate threshold, RoadRaven. I was just reading something about the recently, and it's something I had never really heard of. The line of thinking for years was the lactate builds up in your muscles and hinders performance. To counteract that, coaches would have athletes do exactly what you are describing, working just at the lactate threshold, to gradually increase the threshold over time. Science has finally caught up with sports and they find that lactate is actually used by the muscle for energy and the way coaches have been training athletes is the best method for training.

Sorry, I'm sorta a science geek and find this stuff really interesting. Just find it funny you should mention that.

[GLC1968]

Lots of great advice, everyone!

A couple of things really struck me....

1) Practice. I need more practice working with a paceline. I can pull just fine, but as soon as I drop back, I'm off the line. The slightest gap and again, I'm off the line. I can work on this technique.

2) Positioning. My current bike is very much too big for me. The handle bars are 8 centimeters wider than they should be, there is NO standover clearance at all, and I cannot ride on the hoods because the reach is just too far. This all makes me a very nervous/tippy rider. I fear following too close to another biker because I don't want to trip up anyone else! As much as I try to fight it (mentally), I'm sure it's screwing me up big time. My new bike is on it's way...so that should help.

3) Training. We just don't have that many roads that aren't heavy traffic and that are flat! There are a few near work, so I'm going to ask some of the guys about practicing with me at lunch. I'm sure they'll be game. I need to do some 'TT' type training...and some intervals that are not hilly.

I have good CV endurance, I know my lactate threshold (estimated using a treadmill...I need to have it redone on a bike), and I do plenty of interval training. What I've not done is some of this training specifically for the flats.

DH and I also talked about this and we were thinking of helping each other out on our next longer ride. His weaknesses are opposite mine...so would it benefit us to switch strengths? If he pulled up the hills and I pulled in the flats, would that help us improve on our weaknesses at all?

Thanks again for all the great advice!!

[alpinerabbit]

Science has finally caught up with sports and they find that lactate is actually used by the muscle for energy and the way coaches have been training athletes is the best method for training.

erm... has been discussed elsewhere and somewhat dismantled:
http://forums.teamestrogen.com/showt...hlight=lactate
http://forums.teamestrogen.com/showt...hlight=lactate

[CycleChic06]

Right, I agree that it's not the best form of energy, but lactate CAN be broken down for energy. That was the point of my post.