Training rides keeping the speed up when your up front...tips wanted
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Training rides keeping the speed up when your up front...tips wanted
I went out yesterday on a training ride and did 58.75 km I finished feeling strong and I've improved my times from last season on the same loop and my average speed.
I was off the front the entire ride breaking the headwind with a friend of mine being 4 mins behind me most of the ride.
my average heart rate was 144 which is low zone 2 for me so I could have gone harder, I was in Zone 5a on the climbs
so when your out front but quite a bit with no one on your wheel to push you or no one in front to chance down how do you keep up the pace ?
I looked down at times on the flats and had settled in at 20kmph and was able to immediately push it to 31 kmph once I realized I wasn't pushing hard enough.
I train most of thew time solo occasionally with friends but I'm stronger than most of them so having someone beat me up and drop me is not a common occurrence unfortunately
besides finding some stronger riders to kick my ass regularly are there other ways or ticks to keep your speed up on rides ?
I was off the front the entire ride breaking the headwind with a friend of mine being 4 mins behind me most of the ride.
my average heart rate was 144 which is low zone 2 for me so I could have gone harder, I was in Zone 5a on the climbs
so when your out front but quite a bit with no one on your wheel to push you or no one in front to chance down how do you keep up the pace ?
I looked down at times on the flats and had settled in at 20kmph and was able to immediately push it to 31 kmph once I realized I wasn't pushing hard enough.
I train most of thew time solo occasionally with friends but I'm stronger than most of them so having someone beat me up and drop me is not a common occurrence unfortunately
besides finding some stronger riders to kick my ass regularly are there other ways or ticks to keep your speed up on rides ?
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get a stopwatch and do some 20 minute intervals where you maintain the high pace. treat the rest period afterward with reverence.
learn how to get low and aero when you are doing it.
learn how to get low and aero when you are doing it.
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makes perfect sense
what is a reasonable zone to stay in for a longer ride ? high Zone 2 and low Zone 3 seems reasonable?
I remember seeing a post somewhere where they rated the amount of time one could spend in a zone and their fitness
edit: here is the article I was looking for
https://www.trainingpeaks.com/trainin...gintensity.asp
so it appears higher in Zone 2 is achievable where holding Zone 3 unless your more advanced (I'm not) is going to make me blow up. could do some Zone 3 intervals though for 2-30 mins at a time
what is a reasonable zone to stay in for a longer ride ? high Zone 2 and low Zone 3 seems reasonable?
I remember seeing a post somewhere where they rated the amount of time one could spend in a zone and their fitness
edit: here is the article I was looking for
https://www.trainingpeaks.com/trainin...gintensity.asp
so it appears higher in Zone 2 is achievable where holding Zone 3 unless your more advanced (I'm not) is going to make me blow up. could do some Zone 3 intervals though for 2-30 mins at a time
Last edited by Smallguy; 03-14-10 at 10:53 AM.
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I train most of thew time solo occasionally with friends but I'm stronger than most of them so having someone beat me up and drop me is not a common occurrence unfortunately
besides finding some stronger riders to kick my ass regularly are there other ways or ticks to keep your speed up on rides ?
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makes perfect sense
what is a reasonable zone to stay in for a longer ride ? high Zone 2 and low Zone 3 seems reasonable?
I remember seeing a post somewhere where they rated the amount of time one could spend in a zone and their fitness
edit: here is the article I was looking for
https://www.trainingpeaks.com/trainin...gintensity.asp
so it appears higher in Zone 2 is achievable where holding Zone 3 unless your more advanced (I'm not) is going to make me blow up. could do some Zone 3 intervals though for 2-30 mins at a time
what is a reasonable zone to stay in for a longer ride ? high Zone 2 and low Zone 3 seems reasonable?
I remember seeing a post somewhere where they rated the amount of time one could spend in a zone and their fitness
edit: here is the article I was looking for
https://www.trainingpeaks.com/trainin...gintensity.asp
so it appears higher in Zone 2 is achievable where holding Zone 3 unless your more advanced (I'm not) is going to make me blow up. could do some Zone 3 intervals though for 2-30 mins at a time
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You might have to get dropped over & over & over. I spent a whole season getting dropped on A rides. Some of them regrouped, some didn't. If you're not willing to get dropped, then you're not willing to get faster, IMO.
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you should be able to hold a low to mid z4 effort for more or less the entirity of a a 60k effort.
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zone 5 is lactate threshhold heart rate which is an HR training apx. of FTP
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that is to say:the bottom of z5/top of z4 is your LTHR, which is where you start to determine hr zones
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And using HR to gauge anything is a waste of time, IMO.
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My suggestions:
1. get aero
2. get to your optimal cadence @ threshold
3. get into a rhythm and GO !
1. get aero
2. get to your optimal cadence @ threshold
3. get into a rhythm and GO !