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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 08-27-07, 08:16 PM   #1
Grenation
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Speed Build up

Hello everyone, I am new to the site and just started biking a couple months ago. I am wonder what is a good way to improve my mph. I currently ride 20 - 30 miles per ride which tends to be one or two days a week. On these rides I seem to average around 10mph and would like to increase the mph. What kind of training due you recommend?
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Old 08-27-07, 08:26 PM   #2
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1) Ride, ride, ride. The more miles you put in, the more you will improve your speed and endurance.

2) Interval training. 10 minutes at a moderate pace, followed by a 10 minute sprint. Repeat. Do this for an hour or so every other day, 2-3 days per week. After a couple months, you'll definately notice a difference.


If you're not in pretty good shape, stick to #1 - intervals are tough, and probably not such a great idea if you have health problems (especially any sort of heart condition). As always, consult your doctor before beginning any rigorous exercise program, blah blah blah, etc.

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Old 08-27-07, 08:47 PM   #3
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x2 on intervals, although I only do 2 min sets, I started at 25 MPH for 2 min, then 2 min at 16 or so, then repeat 8 times. I started off at once a week. They really suck at first. Im now up to 28 MPH for 2 min. and do them on three of my rides a week, I now love them. I went from riding with an average of 16 or so, to I just did a metric century at 17.8 this is including the slow start behind people and riding to and from my car. This is all after only about 3 months of hard riding. Good luck
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Old 08-28-07, 04:56 AM   #4
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Try going 1 gear lower and spinning faster. You might surprise yourself with the results.
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Old 08-28-07, 06:20 AM   #5
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In addition to what's been mentioned, try to ride more often. Riding only once or twice a week will limit your progress. Also, vary the length and intensity of your rides. Keep doing the longer rides for distance, but work in one or two shorter ones for speed, and at least one short, slow one for recovery.
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Old 08-28-07, 06:47 AM   #6
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Quote:
Originally Posted by Bill Kapaun View Post
Try going 1 gear lower and spinning faster. You might surprise yourself with the results.
I found this made a huge difference in not only my top speed but my endurance and climbing abilities too.
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Old 08-28-07, 06:49 AM   #7
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In the words of the famous Eddie Merckx: Ride lots.

OR, How do you get to Carnegie Hall? Practice, practice, practice!

In the words of Terrierman: To go faster you have to work harder. Ride outside your comfort zone. Work so hard that you hear yourself grunting up the grades, drip sweat at every opportunity, and try to like it when your legs burn and your lungs gasp for more air.
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Old 08-28-07, 06:09 PM   #8
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Ride more. My speed averages have gone from 11-12mph to 12-13mph as I have picked up my miles per week and started riding 6 days a week instead of 2.

I guess the other option is to get a faster bike...or maybe paint it red. I have heard red bikes go faster.
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Old 08-28-07, 10:14 PM   #9
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Make sure you're maintaining your bike properly. I spent last weekend replacing all the cables, putting in new brake disks, thoroughly cleaning the full drive system, etc. The change in my ride this week is very noticeable. Today I had my fastest ride home ever.
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Old 08-29-07, 06:25 AM   #10
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If your cadence is up where it should be, then there isn't a whole lot you can do other than just peddle harder.
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