Training & Nutrition - getting better

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almarktool
06-09-04, 10:35 AM
I have a training question i guess,
As i just started out riding and can do a 13-14mph for 25 miles ( this is a hard effort )

in order for me to both increase my speed , and distance ( strength in the legs )
so i can ride with some freinds what would be the correct way to go about that ?
should i try to go further but at slower speed, or perhaps faster in a shorter distance,
use a trainer and mash harder gears ? do leg squats or leg press's ?

any help would be greatly appreciated

jsfountain
06-09-04, 11:12 AM
start increasing your milage to 30 mile rides. do this for a couple weeks. see if you can work in rides almost daily. once you have done this for about 2 weeks...choose 2 days a week where you go all out or atleast do intervals. intervals would be going all out at top speed for 3-4 min straight. then relaxing and going slow for 4-5 min over your entire 30 mile route.

also, if you have any large hills/mountains in your area....do them once a week. climbing can improve your speed, and endurance for going longer on the bike.

jf
531Aussie
06-09-04, 11:45 AM
To put it VERY simply, you'd be better off going fast over 10 miles than slow over 20.