Training & Nutrition - Advice needed for going faster

I've got plenty of endurance and plenty of power, both of which I need for touring and riding in the hills around here. What I don't have is a lot of speed, even on an unloaded bike. Does anyone have some suggestions to get me moving a little faster?

Ride downhill.

I've got plenty of endurance and plenty of power, both of which I need for touring and riding in the hills around here. What I don't have is a lot of speed, even on an unloaded bike. Does anyone have some suggestions to get me moving a little faster?

Well... aside from getting more power, the only other thing to do is improve aerodynamics.

try intervals, There are a lot of good books (probably 3 or 4) that explain training methods. Davis Phinney co-wrote one in the early 90s, Joe Friel's cylist's Bible, and Chris Carmichaels book all share the same theories about getting faster. Its all about making a plan and sticking to it. Rather than riding hard all the time, its necessary to consolidate intense efforts into solid workouts interspered among less intense endurance rides throughout the week.

beyond the advice already given regarding interval training, getting adequate rest and nutrition are really important. giving yourself a couple easy days on the bike per week and at least one complete day of rest per week help with muscle recovery and thusly improve your performance.

If you want to look at a specific training program, Bicycle Magazine published one a few months ago to improve speed for a century ride. http://www.bicycling.com/fastcentury is the URL. I can't say yet it'll make you faster over 100 miles, but my typical rides have gotten faster and it seems to have helped me move up a group in the local weeknight group ride/hammerfest. It's basically a 10 week program of long intervals 1x/week, short intervals 1x/week, long rides on weekends and the other days active recovery, rest, or cross-training. Expect to start seeing results about 6 weeks into it (coincident with the short intervals at "throw up" limit).

I've got plenty of endurance and plenty of power


too subjective.

If you want to look at a specific training program, Bicycle Magazine published one a few months ago to improve speed for a century ride. http://www.bicycling.com/fastcentury is the URL. I can't say yet it'll make you faster over 100 miles, but my typical rides have gotten faster and it seems to have helped me move up a group in the local weeknight group ride/hammerfest. It's basically a 10 week program of long intervals 1x/week, short intervals 1x/week, long rides on weekends and the other days active recovery, rest, or cross-training. Expect to start seeing results about 6 weeks into it (coincident with the short intervals at "throw up" limit).

is that the 100 miles in 100 days book? if so, i concur :D
good read. good advice.

I've got plenty of endurance and plenty of power,

Anyone who says this probably doesn't.

try intervals, There are a lot of good books (probably 3 or 4) that explain training methods. Davis Phinney co-wrote one in the early 90s, Joe Friel's cylist's Bible, and Chris Carmichaels book all share the same theories about getting faster. Its all about making a plan and sticking to it. Rather than riding hard all the time, its necessary to consolidate intense efforts into solid workouts interspered among less intense endurance rides throughout the week.

+100

Most people see results initially by riding "kinda hard" all the time but to get faster, you paradoxically have to ride easier a lot of the time and really hard for specific workouts.

If you already have plenty of endurance and power, aerodynamics, as already mentioned, and weight loss are your only options.

Thanks for the advice. I'm going to look into some of the training concepts you've given me.

I should clarify things a little more. I do touring cycling so I'm used to moving a fully loaded bike for distances of 90 to 170 kilometres a day, over hilly terrain and mountain passes. I have no problems with such riding and I don't feel fatigued at the end of the day. If I'm riding with a load in town, again there's no problem.

When I'm riding an unloaded bike, I tend to ride much the same way as when I'm touring or carrying a load — at a plodding speed and cadence as if I'm pacing myself for a day in the saddle. There's nothing fast about this; it's just slow and steady. If I was moving at around 25 kilometres an hour (15 miles an hour) unloaded, I might not care too much, but 18 to 20 km/h (11-12.5 m.p.h.) I think there's room for some improvement. I don't know my cadence since I don't have that function on my computer, but it seems relatively slow.

So how do I pick up the pace? If I'm supposed to drop down into an easier gear and spin more, I don't know how that's supposed to feel. When I've tried that, it seems as if I have to re-learn how to pedal a bike. Any suggestions?

beyond the advice already given regarding interval training, getting adequate rest and nutrition are really important. giving yourself a couple easy days on the bike per week and at least one complete day of rest per week help with muscle recovery and thusly improve your performance.

true true. i changed my diet around and ensured i had full rest days and the faster i got. not only did diet help shed a few more pounds but it also gave me better energy. as far as rest it is hard for me to come by at times since i commute to work on bike (no car).

also, you can just ride up and down hills for hours and hours until you vomit. that has worked well as also.

You're likely already spinning on your uphills if you're riding a loaded bike & not getting burning legs. If you can't mentally keep that cadence while on the flats, then try changing gear so that you're still pushing hard at your comfortable cadance.

It will take a lot of focus to change your riding style, your body is accustomed to grinding it out all day. You're now asking it to do something different. It's a bit like walking, you have a speed you walk at. Sure you can push it up if you're in a hurry. But if you lose focus of walking fast & start getting intrested in the scenery, you're going to naturally fall back to your normal tempo. Focus is key. Also, don't coast down the hills, something some loaded long distance riders do. Push down them.