Training & Nutrition - Conditioning
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08-23-06, 12:16 PM
I've been riding since mid april. I have an OCR composite and was wanting to improve my speed.
I average 10 to 11 miles per hour over 30 miles. Would it be wise to incorporate weight/strength training exercises coupled with time in the saddle to increase my speed over longer distances?
08-23-06, 12:22 PM
If you want to ride faster over distance, just ride more.
Cycling is an aerobic sport. Weight training will help you in a brief sprint, but it won't help you be fast on a long ride.
Weight training has other benefits, of course.
08-23-06, 09:32 PM
I agree with Terry. In addition: Interval training has been recommended to me with good results. I use a hydraulic trainer such as CycleOps Fl 2. On it I started at 15 MPH, 80 to 90 cadence for 15 minutes, get off the saddle and shift up 2 or 3 gears and sprint for 1 to 3 minutes at 17 to 18 MPH, repeat that for at least one hour. (these days I average 18 MPH)
I started doing that at age 60 so there is no reason not to do that.
You can do the same on a road but there are distractions. I train on the road at 17 MPH average and sprint at 20. Assuming flats. (these days I average 20 MPH on a flat road)
08-23-06, 09:56 PM
Just ride. Find hills to climb, incorporate intervals into your training, and make sure you recover well. Intervals, that is, short periods of effort that you can sustain for only that period is the key to increasing your speed.
I wouldn't recommend weight training at your stage of development. Maybe in the offseason when inclement weather prevents outdoor riding you could add weight training.
08-24-06, 10:19 AM
All this depends on your age and your present condition. It might take longer for speed results when older. Also when riding more mileage or more intensity, there is a greater chance of discomfort that may lead to injury.
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