Training & Nutrition - How do you get faster?

Hi everyone!

I did my 2nd tri on the weekend (cycle leg) and want to know how to improve. I just started riding about 7 months ago after not riding since childhood, so I've overcome the fear of clip ons..though still fall occasionally! I've managed to love going fast down hills & increased my distance to 45kms. Should I use a heart rate monitor to make sure I'm working out properly? And should I focus on specific things ie. hill repeats one day, long slow, speed sessions. I also found esp during the race that I was reluctant to get into the small chain ring unless I was on hills. I know I should spend most of my time spinning but I just find I go faster if I'm in the big one. Sorry for all the questions but going through this site everyone just seems to know so much! I hope I can learn from your advice!

Cheers
Jen

Buy and read "The Cyclists Training Bible" by Joe Friel. It has the information you are looking for.

Hi Jen,

What distances are you riding in the tri's you're doing? Heart rate monitors are good, I use one, but do not become a slave to it. It's possible to become so focused on your heart rate that you may not enjoy the work out. When you race it's OK to wear it but I would pretty much ignore it.

Take a look at the cycling section of trinewbies.com. It has some training plans for different length tri's. This could give you some workout ideas.

Don't forget about aerodynamics. Are you using aero bars? Perhaps a local triathlete or bike shop could take a look at your positioning on the bike and tweak it a bit to make you more aero. This will make you faster.

Good Luck with your races!

Zack

The most fun way to get faster is to ride with faster cyclists. Riding with others is an easy way to stay motivated, push yourself beyond what you could do alone and learn.

Best of luck!
Mo

Jen,

Here's a web-site with some good training info (more Joe Friel stuff). There is advice about the other tri events, besides biking.
Joe Friel's Ultrafit e-Tips (http://www.ultrafit.com/etips.asp)

Learn how to pedal as Anquetil did.

Thanks Roadbuzz & everyone...that certainly is a great site.I've had a quick look & hope to learn a lot. I have been riding with faster cyclists but I'm like way too slow for them & they find it frustrating to ride with me. I end up going out alone a lot which isn't ideal...but the only option I have until I can get moving ,...

Thanks!

jen... Hang in there you will improve if you stay with it. :)

jen: see if one of the faster riders will work with you on an individual basis. You may be better results working one on one with someone instead of getting dropped by the group.

Zack

intervals

Originally posted by ncr
Learn how to pedal as Anquetil did.
Hmmmn, I believe that
Anguetil ankled quite a bit, good for some speed
but I think he'd get dropped by todays "spinners"
I'm also not convinced this is the greatest thing
for your ankles. . .

just my .02 worth

Jen, learn to spin, and get Heart Rate monitor book
for cyclists.

Marty

Anquetil never used ankling, in fact he used a fixed ankle position,
the main difference between Anquetil's style and normal pedaling
is, he never used direct downward pedal pressure. Instead of
round pedaling, he used linear pedaling and this is where his
invincible time trialing pedal power came from because not only
could he combine arm and leg power when riding at speed in the
saddle, he also could eliminate the dead spot area, twice as
successfully as the expensive Rotor cranks attempt to do and
which will eventually be regaded as another expensive failure
unless the inventors can duplicate the advantages and give
continuous smooth pedaling, although they will still have the
disadvantage of not being able to make use of the freely
available arm resistance.

Well since you have just gotten around the joys of toe clips and are still riding short distances, you sound like a relative newby to me.

OK you are not totally green. But learning to ride does take time. And developing a good cadence is important. On fast rides, I just concentrate on either keeping up (if I am a lagger) or killing them (if they are lagging me). I don't work much on form.

However, you should do some relatively easy rides, and you can work on getting your spin up on those. Just ride in the easiest gear you can and spin as fast as you can (without killing yourself). It will come. A computer with a cadence option helps here.

Generally riding faster has to do with your cadence, your overall fitness - you can improve this by riding most days or doing some aerobic exercise virtually everyday, and your strength. You can increase strength by going out and riding fast rides with the local nuts. Nothing like trying not to get dropped to give you a good workout. Don't do this all the time. It hurts. If you hurt yourself everytime you ride, you will figure it out and stop riding.

So work on your cadence - often in recovery or easy rides, ride everyday it does not have to be hard (ok you can take a day off now and then) and ride fast - bout once or twice per week - either do intervals or chase a pack with yer tongue hanging out. It is simple and it works. Oh yeah - you can throw in a weekly long ride too. After awhile you will come up with a routine that best fits your needs.