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Thread: Mini Milestone

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    Mini Milestone

    I've been trying to ride about 15 miles a day minimum. I've been riding the minuteman bike path from Arlington to Bedford MA after work. Well yesterday I upped my avg spd from 15mph to 17mph. Small milestone for me but it felt good.

  2. #2
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Great job! Absolutely outstanding!
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    Senior Member st0ut's Avatar
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    you NEED small milestones. If you dont have them you'll just get discouraged.. i have mine and i have larger ones as well. keep it up Dvon
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    Thanks guys, this site is really great encouragement too

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    Senior Member daintonj's Avatar
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    Is it a hilly route? Also have you just been riding more or doin any specific training? I've been trying to get my normal riding average speed up from 15 to 18mph without a huge amount of luck.

    Yesterday I managed a 10 mile route with about 800ft of climbing at 18.2 but it utterly destroyed me and I had to cancel my evening ride.

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    Quote Originally Posted by daintonj View Post
    Is it a hilly route? Also have you just been riding more or doin any specific training? I've been trying to get my normal riding average speed up from 15 to 18mph without a huge amount of luck.

    Yesterday I managed a 10 mile route with about 800ft of climbing at 18.2 but it utterly destroyed me and I had to cancel my evening ride.
    It's a mostly flat route, the are some VERY slight grades that allow me to pick up speed when they are going down but don't slow me that much compared to flat ground. I have been tackling some hillier rides as well though. No specific training more just riding almost every day and trying to push myself just a little bit more than I did the day before. A lot of it is knowing what gear I was in on certain sections and trying to keep my same cadence at one gear harder, that sort of forces my pace up and lets me know how i'm doing strength/endurance wise, if I can't keep the cadence up in that gear then i switch back down.

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    Senior Member daintonj's Avatar
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    I think that I need to find more people to go cycling with as that always pushes me to cycle harder and faster. The only problem is that I'm stuck between two groups at the moment. My social off road ride is a really enjoyable 4 hour potter around a nice mix of singletrack but isn't very technical, the fast off road ride is an 4 hour hammer fest over terrain which is frequently too technical for me. On road I'm fine with the touring speed group but can't keep up with the mid pace group who average 18mph over 4 hours. Time to HTFU.

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    Senior Member kenseth03's Avatar
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    I personaly think that is a large milestone and congratulations for it! Keep up the great work!!
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    Banned. Mr. Beanz's Avatar
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    Quote Originally Posted by dvon1981 View Post
    It's a mostly flat route, the are some VERY slight grades that allow me to pick up speed when they are going down but don't slow me that much compared to flat ground. I have been tackling some hillier rides as well though. No specific training more just riding almost every day and trying to push myself just a little bit more than I did the day before. A lot of it is knowing what gear I was in on certain sections and trying to keep my same cadence at one gear harder, that sort of forces my pace up and lets me know how i'm doing strength/endurance wise, if I can't keep the cadence up in that gear then i switch back down.

    17 is a very respectable average. If you want to increase it you can do intervals. Find 100 yard section with landmarks. Push as hard as you can till you feel like you're going to puke after the effort. Soon you will find that you can increase the distance with the same 'make me wanna puke effort'!..Won't be long till you can hold that effort for a mile! I do it when I ride alone on the flats. Sevral riders say they get bored on the flats but I never do, wonder why!

    This will increase your cruising speed and average.

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    Quote Originally Posted by Mr. Beanz View Post
    17 is a very respectable average. If you want to increase it you can do intervals. Find 100 yard section with landmarks. Push as hard as you can till you feel like you're going to puke after the effort. Soon you will find that you can increase the distance with the same 'make me wanna puke effort'!..Won't be long till you can hold that effort for a mile! I do it when I ride alone on the flats. Sevral riders say they get bored on the flats but I never do, wonder why!

    This will increase your cruising speed and average.
    I've sorta been doing that acutally. There's sections of the trail that are broken up by stop signs. There's sections that i just bust ass hard as I can from one to the next, it's of a decent distance though actually, more than 100 yds, prob more like 300yds. When i feel like I can't do it anymore I just sort of tell myself to shut up and keep going till I hit the end point.

    My flat section is def where I'm picking up the speed too I'd say, the downhills i'm also working on as odd as that sounds, it's so easy to not push yourself as hard. When i hit even small declines I think to myself how hard would this feel if it was uphill and try and push that hard.

    My next step is to up the distance to 20 miles and try and keep the 17mph avg. I do wish I had some people to ride with though, would def be more motivating. I rode with one friend who is in much better shape than me, but had a cheap mountain bike, he was a lot slower than me and it was a little frustrating because I just wanted to go faster.
    Last edited by dvon1981; 07-17-08 at 02:44 PM.

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    Banned. Mr. Beanz's Avatar
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    ONe of the best things you can learn is not wasting energy on descents/downhills. I've done a organized rides where everyone is flying downhill. I tuck and use aerodynamics to descend. You lose a bit for a hill but eventually end up overtaking the other riders. I've read that by conserving on downhill, you lose a few seconds but save plenty of energy. Save it for the uphills where you will gain minutes on those that can't or too tired to climb (cause tehy used too much energy on dh's).

    I did a ride with a bud, I think he was a little stronger. We were on a section with small rolling hills. He was pedaling the entire time. I rolkled down without pedaling catching myh breath then worked hard on the small inclines. After 15 rollers he faded. He couldn't figure out why I dropped him. It wasn't cause I was stronger, I was smarter!

    Another time we were doing some serious climbing. He kept edging me out on the hills. The last section home was a long 3 mile section. It was a wide road but a fence lined with bushes near the side. He was in teh center of the lane while I hugged the side using the hedge to shield the wind. I rolled right by him about a mile into the 3 mile section. At the end he was shocked that I blew by him. I just laughed and never told him why. Heck if I tell him, I'll lose my edge.

    I learned theat by watching the Tour De France videos. At the end of a stage, you will see riders hug the barriers and move close to the side lined with spectators. It's to shidld the wind!

    Same with mountain biking. I've gone with friends that boast about being a bat out of hell on the downhills. I'm not much of a mtb'er but I used to train alot climibng on the roadies. Mountains not hills! They invited me to ride the big 2 mile dirt hill Ooooooo!.... I was at the top 5 mintues before they showed up. I was manicuring my fingernails on theh way down and they couldn't catch me!

    Train hard on the inclines and just let it roll on the declines!

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    beanz, i def agree for longer rides about the downhills. my after work ride is more about maximizing exercise than anything else, hence my pushing always

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    i feel that things start slowing down at 17-18 mph (18 is a really good day hitting the lights right) avg...no matter how much i push my avg never seems to get higher (over 15+ miles)

    some cheap trick suggestions

    pick a route more in the open... i have determined lights absolutly kill my average, my best averages are normally on longer rides because i stop less (i plan these out in the country).

    ride with people for sure... worth 1-2 mph easy, and you can go for longer

    find hills....counter intuative, but assuming i average 15 mph on flats. if i climb 7.5 miles up and desend 7.5 miles my average is quicker because you can't go up at 0 but you can go down at 30 easyish ( a benifit of being big), which is 15 mph avg so you will obviously be higher than 15 mph average if you go up at even a snails pace and go down quickly.

    these are my tricks to make me pretend i can go faster than i actually can

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