Road Cycling - Training question

I've been cycling for about a year now, and absolutely love it. I'm on the bike 5-6 days a week.

I'm active in a cycle club and I really enjoy the group rides, but I have trouble keeping up on the long, relatively flat sections. The terrain here is generally rolling and moderately hilly, but we do have some flatish sections. I seem to keep up fine on the hills, but don't have the power/stamina to keep up on a long hard output.

Can I improve leg strength in the gym or just keep riding?

You should incorporate some Tempo into your training. Tempo workouts are high end aerobic workouts that help to build more power at moderate intensities and improve aerobic efficiency.

Get on a long stretch and get into a gear that allows for a cadence between 70-75 rpm and hit a HR high within your aerobic zone, but not close to your lactate threshold. This helps increase pedal resistance and strengthens leg muscles. Start with short tempo intervals, then gradually increase your tempo interval over time.

I've been cycling for about a year now. . . but I have trouble keeping up on the long, relatively flat sections.

Strength and speed will come. I started riding just about 2 years ago (at 57) and had the same question - and frustration. Through the winter, I did leg work at the local gym (presses, squats, lifts). They all helped.

But what helps most of all is riding. Do hills when you can. Try to keep your cadence up (get a computer with cadence if possible). After two years, my average speed over 2100 miles this season is up by 1 mph over last year to 15.7 mph - not huge but my rides are longer and I am climbing bigger and steeper hills. On the flats, I am avg around 19 - 21 mph versus 15 - 17 last year.

Someone told me that it takes 2 - 3 years to become a cyclist; I think he was right.

mikemets5: When you climb the hills do you do it seated or out of the saddle? I've read where climbing while seated helps develop leg power for the flats. I try to mix it up a bit, climb out of the saddle on one hill, seated the next. I want to be a good climber and fast on the flats :)

Zack

djpluv, thanks, I did some TEMPO training as you described on my ride tonight and think it was an excellent suggestion.

Zack, I'm both in and out of the saddle on my climbs, but seem to be able to stay seated much more as time goes on.

oregonyankee, my experience has been quite similar to yours. I ride 5-6 days/wk and every ride has hills.