Hello!

I only started cycling again a couple of months ago and the bug has really bitten. I am joining a club and intend to do some group riding and time trials next year just to try and get better at something...

How on earth do I go about training to improve my average speed and sprint speed? I have a heart rate monitor, a road bike and a willingness to pedal... I'm sure there must be a more efficient way to get better than just go out there and ride...

Snail Paced New Boy,

Alex.

I am currently averaging about 17mph over 17.5 miles (my commute, there are several sets of traffic lights on a part of it) and about 19 over 10 miles. My immediate goal is to do a 10 miler in less than 30mins.

I am 32 years old, 6'1" tall and about 205lbs.

I know sprint speed doesn't matter at the moment but I'm looking long term and for personal satisfaction. ;)

At this stage ride more, try to do longer rides on the weekend or extend your commute. Depending on how serious you are about improving you might want to pick up Cyclist training bible, or some other training books that talk about training, and base miles.

Intervals, Intervals, Intervals.

Get a heart rate monitor and practice 30min intervals twice a week nearly reaching your MaxHR at every sprint. Ride until you throw up a little. That is the best way to quickly improve your speeds.

You need base miles right now. Go for long rides. Find some way to get some exercise over the winter. I use a trainer. Get a training program for cyclists.

http://www.sport-fitness-advisor.com/cycling-training.html

Some fantastic links coming, thanks guys!

Well, I went out this morning for a ride having worked out my rough lactate threshold based on the links provided. I had previously worked out that my max should be 160 and use an average of 145bpm on my HRM as per that 220-age thing.
Today I tried to keep it at ~171 with forays into the 180s while doing bouts of uphills. I couldn't believe I was able to maintain it for long periods...
I have never had such a buzz as the half hour after I'd finished! I felt fantastic and can't believe that I was working at such a low rate before. I think I will see some benefits coming soon as a result. I want to get straight back out and ride again now. I can see why it is so addictive!

I agree with the previous posts. Base miles and intervals. This was my first year cycling so I focused on getting base miles in. Now since the season is over the real training begins. And I believe intervals are the best training you can do. I did them for a few years for my previous sport and I have grown to love them.

Hello!

I only started cycling again a couple of months ago and the bug has really bitten. I am joining a club and intend to do some group riding and time trials next year just to try and get better at something...

How on earth do I go about training to improve my average speed and sprint speed? I have a heart rate monitor, a road bike and a willingness to pedal... I'm sure there must be a more efficient way to get better than just go out there and ride...

Snail Paced New Boy,

Alex.

Carmichael's book is pretty good, as is Friel's.

I got faster through:

1) Lots of base miles below my LT. You'll need to do field tests to figure out where your LT is.

2) Intervals when I'm rested enough for them.

3) Tempo work, over/under LT work, etc.

4) Climbing intervals

5) Cadence and muscle tension work.

The *vast* majority of people that I run into ride "Kinda Hard" most of the time. What you need to do is ride easy enough so that you are sufficiently recovered to ride "really hard" when you are doing specific workouts.

don't do the 220-age thing for max heartrate. drill it until you see spots and THAT is your max hr.

to find Threshold heartrate ride a 1 hour time trial as hard as you can without slowing down alot. (your legs should feel loaded up with lactic acid the whole time) and average heartrate of the last 20 min or so is your Threshold heartrate.

your heartrate during exercise will also vary with temprature, hydration level and how much coffee you've guzzled. so keep that in mind as well. good luck and good riding

I think my max is just over 190. I was going up the mother of all steep hills (well, for me anyhoo) today and at one point it got to 190, almost blew up! I had a cracking ride trying to do some 'base mileage' as you guys call it with a big climb. Furthest and by far the highest I've ever ridden, coming back down the hill was fantastic! I think I need a compact double or a triple chainset though, although on saying that, I just about coped with a bit of a cheeky rest halfway up 800m the 16%er, so perhaps I should persevere? (It was here I got to 190bpm...)