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  1. #26
    Videre non videri
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    Quote Originally Posted by RussB
    Walking up hills will kill an average time. If I see a big loss in average time when on a long hill riding at 7-9mph. At 3-4mph walking a bike will really kill your time.
    Yeah, even short moments of slow going will kill your average. When I come back to my front door from the West, I have to negotiate a car-blocker "hairpin" arrangement (one sharp turn left, then one sharp turn right, over a distance of about six feet) and 15 ft later, a narrow and curvy path leading to the door. It can't be done much faster than walking speed. Riding this section with my computer engaged will instantly cut up to 1 mph from my average. Slowing down to stop at a light and coming back up to speed a couple of times, will also cut your average down a lot. In my case, usually a lot more than a series of really steep hills.

  2. #27
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    Doing better once I added carbs. Did 44 miles today carrying a maltodextrin-based drink with a little soy protein. Stopped whenever I took a drink. Worked out to about 250-280 calories an hour. Only walked up one hill that was too busy to crawl up safely in the lowest gear. Didn't really time the ride but I was not exhausted at the end.

    By the way, what is this "DROPE THE HAMER" thing I see in a lot of posts? I can't find this in any post by a member called ryanf, and google doesn't turn up anything either. Is it an inside joke or a quote from a movie or something?

  3. #28
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    I'm also on a low-carb diet and cycling. I'm down to 215 from 240. Yes, you should eat some carbs before exercising, but not like a loaf of white bread or a pizza. I always have a nectarine before I ride which is about 13 good net carbs and I usually feel great during and after my rides.

  4. #29
    Two H's!!! TWO!!!!! chephy's Avatar
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    Quote Originally Posted by project15
    I'm also on a low-carb diet and cycling. I'm down to 215 from 240. Yes, you should eat some carbs before exercising, but not like a loaf of white bread or a pizza. I always have a nectarine before I ride which is about 13 good net carbs and I usually feel great during and after my rides.
    You last a whole ride on one nectarine?!! Holy-moly, how long are your rides?

  5. #30
    Master of the Obvious
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    I started riding at the beginning of May...my first 54 mile ride I was at 14.8 mph avg (this was 2 Saturdays ago)...my last ride of 52 miles last Saturday I had a 15.8 mph avg...We do about 20 miles on a MUP and the rest on roads so the intersections really kill your speed (there are gates on the mup so you have to realyl slow down to 8-9mph to go around them)...I did the ride last Saturday with just 3 eggs for breakfast and a bagle (I forgot my energy bars at home)...I did have a lot of water...


    I'm 170lbs and my cadence during the group ride rarely goes below 85 and is normally at 90-95+

  6. #31
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    It's funny. People are giving you all sorts of advice on changing this, drink that, etc. You also posted a lot of stats about how much you can squat, your body fat % etc. but not once has the most critical matter been discussed..."How many miles do you have in the saddle?"

    This is the most critical component to getting faster on a bike. It is even more important for riders who are overweight. You aren't going to drink something, or do something immediately that is going to make you vastly faster. So how much time have you spent on the bike? What is your typical ride like? How many days per week? How many months/days/years have you been riding?

  7. #32
    almost kosher
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    dannoxyz and portis made good points. what kind of terrain makes a big difference. is it very hilly? that kills my averages.

    keep riding and pay attention to nutrition etc like they said. i'm no rocket either, but i have made great progress in times and distance abilities and especially recovery rates after 100+ mile rides over the last 2 years.

    good luck and stay with it!

    edit: spelling maflunction

  8. #33
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    Quote Originally Posted by Portis
    It's funny. People are giving you all sorts of advice on changing this, drink that, etc. You also posted a lot of stats about how much you can squat, your body fat % etc. but not once has the most critical matter been discussed..."How many miles do you have in the saddle?"

    This is the most critical component to getting faster on a bike. It is even more important for riders who are overweight. You aren't going to drink something, or do something immediately that is going to make you vastly faster. So how much time have you spent on the bike? What is your typical ride like? How many days per week? How many months/days/years have you been riding?
    On and off most of my life, but usually at a leisurely pace. In recent years, I try to get out for a ride on weekends. This year I'm trying to do more. A 5 to 10 mile ride after work at least 2 weekdays, and a longer ride (30+ miles on the weekend. (I lift weights Monday and Friday so I don't ride then.) This past Sunday I rode 44 miles. That was to work and part of the way back, to test if I could do it on a weekday, which I may do soon.

    It's pretty hilly around here.

    OK, I get it. I need more saddle time. I'll get it, if my wife doesn't stop me. She thinks I spend too much time on my health.

  9. #34
    I'm a Ninja Hob684's Avatar
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    Quote Originally Posted by WesMorrison
    She thinks I spend too much time on my health.



    you wouldn't happen to have just gotten a big Life Insurance policy eh?
    Black TREK 1000

  10. #35
    Senior Member wrafl's Avatar
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    Quote Originally Posted by WesMorrison

    OK, I get it. I need more saddle time. I'll get it, if my wife doesn't stop me. She thinks I spend too much time on my health.
    Get a cyclocomputer and record your progress after each ride so you know how fast you are getting, distance covered and time spent on the saddle. And ride safely.

  11. #36
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    Quote Originally Posted by wrafl
    Get a cyclocomputer and record your progress after each ride so you know how fast you are getting, distance covered and time spent on the saddle. And ride safely.
    Yes, I just installed a Blackburn Delphi 6.0 a couple days ago. Used it last night for the first time.

    I think I'm in pretty decent aerobic shape, or can get back into it quickly. I'm seeing improvement already. Anyone want to look at the following two routes and tell me what you think?

    Did a hilly 5-mile loop last night. Averaged a little over 12 mph. On the steepest hill (about 1.25 miles) I think I maintained 5 mph in low gear every time I checked. Here's the route. (If you don't know already, click "SHOW ELEVATION" to, uh, show the elevation.)

    http://www.mapmyride.com/ride/united...ford/514217266

    This morning I did another 5-mile loop. I tried to find the flattest route near my home. It's still not flat, but I averaged 15 mph. Here's the route.

    http://www.mapmyride.com/ride/united...ford/514139274

    BTW I'm just using regular flat pedals right now. Considering going clipless at some point when I can afford it.
    Last edited by WesMorrison; 06-21-07 at 09:13 AM.

  12. #37
    tsl
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    Quote Originally Posted by WesMorrison
    Yes, I just installed a Blackburn Delphi 6.0 a couple days ago. Used it last night for the first time.
    Now you have to sign up at BikeJournal and log your rides. It helps me not get frustrated at the pace I'm improving since I can look at the journals of other members and see that they too are struggling. On the other side, it keeps me from getting complacent as well, since I'm always trying to advance (or at least hold) my place in the overall standings. (Currently 931 of 5,921 riders. Go me!)

    As for building speed, after plain old saddle time, the next most important thing for me is increasing cadence. As you can see from my journal, there's a strong correlation between average cadence and average speed. My cadence dropped considerably earlier in the month after my crash. As it's come back up in the past week, so has my speed.

    The lesson here is if you want to go faster, pedal faster, not harder.
    My two favorite things in life are libraries and bicycles. They both move people forward without wasting anything.
    The perfect day: Riding a bike to the library.—Peter Golkin


    Lucky for me, I work at a library and bike to work.

  13. #38
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    Quote Originally Posted by WesMorrison
    On and off most of my life, but usually at a leisurely pace. In recent years, I try to get out for a ride on weekends. This year I'm trying to do more. A 5 to 10 mile ride after work at least 2 weekdays, and a longer ride (30+ miles on the weekend. (I lift weights Monday and Friday so I don't ride then.) This past Sunday I rode 44 miles. That was to work and part of the way back, to test if I could do it on a weekday, which I may do soon.

    It's pretty hilly around here.

    OK, I get it. I need more saddle time. I'll get it, if my wife doesn't stop me. She thinks I spend too much time on my health.
    She probably has plans for that life insurance check and every mile you pedal is taking her farther away from it. Seriously, you need more saddle time to get faster.

  14. #39
    Bossy Bunny mirage1's Avatar
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    Tagging on to this post because it seems relevant... When I'm reading about group rides, they'll say they'll be riding at an average speed of 15 or 20 mph or whatever. But is that a TRUE average, or is that the MPH they'll be shooting to maintain when they're cruising along between stop signs?

    It just dawned on me that I've been saying I average 12 mph (or less ) but that's including about 15 stop signs/lights on my short route to work. I haven't yet ridden where I didn't have to stop many, many times. Golly, who knows what shiny MPH I could achieve on a solid block of riding. I've been thinking I'd get dropped and end up lonely, sad, lost, and crying, probably give up cycling for good from the shame of it all, but maybe not.

    Thoughts? I suppose asking the actual organizer would probably be the better choice, but why, when there's BF?
    Margie

    "Assume a virtue, if you have it not." ~ William Shakespeare

    This advice is the reason I'm masquerading as an athletic person.

  15. #40
    Senior Member Caspar_s's Avatar
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    Also don't forget that you use different muscle fibres in weight lifting and endurance.

    Look at racers and marathon runners - most do not look like body builders. Your 260lb 12 rep squat isn't going to help much in spinning at 90rpm for hours. The good news is your cardio should be fine, so you're basically just using different muscle... which means you need more saddle time

    I went for a 30 mile ride yesterday and averaged 15mph on a mountain bike, with knobbies that I think need more pressure, and I was sight seeing because I hadn't been that way before. But I have been commuting for 8 years or so.

    Edit: Mirage1 that is the same thing I've been wondering about - I hesitate to go with the "newbie" class or whatever they call it. The other thing is they are road people with the spandex etc, and I have a mountain bike with fenders and do a lot of rides in cargo pants or jeans.

  16. #41
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    Quote Originally Posted by mirage1
    Tagging on to this post because it seems relevant... When I'm reading about group rides, they'll say they'll be riding at an average speed of 15 or 20 mph or whatever. But is that a TRUE average, or is that the MPH they'll be shooting to maintain when they're cruising along between stop signs?

    It just dawned on me that I've been saying I average 12 mph (or less ) but that's including about 15 stop signs/lights on my short route to work. I haven't yet ridden where I didn't have to stop many, many times. Golly, who knows what shiny MPH I could achieve on a solid block of riding. I've been thinking I'd get dropped and end up lonely, sad, lost, and crying, probably give up cycling for good from the shame of it all, but maybe not.

    Thoughts? I suppose asking the actual organizer would probably be the better choice, but why, when there's BF?
    Typically for group rides I think that is the advertised average speed while traveling along a long straight stretch of road. Your average is probably as recorded on the cyclocomputer and normally the computer only records while the wheels are turning so if you stop, that time is not included in the average. That slowing down and speeding up before and after the stop is included in your average though and is like several mph slower that what you ride on the flats.

    My rule of thumb is if the other rider is in mountain baggies and T-shirt I can pass 'em, if they're in store bought road kit I can probably pass 'em, and if they're in matching team kit - forgiddaboutit

    That said, depending on your level of fitness you might have to find a group ride at your level. Our club splits into two groups. The slower group averages 10-12-mph and stops periodically to regroup so that no one is dropped. The faster group averages 16-18-mph and it's every man (or women) for themselves in a free-for-all hammer fest (hills and high altitude here keep the averages down) . And I've been in the unenviable position of getting dropped by the leaders but being too far ahead of the other riders so I ended up riding by myself. Now I more carefully estimate the "competition" to see where I should ride and resist the urge to keep up with the really fast guys.

  17. #42
    Long Distance Cyclist Machka's Avatar
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    I think I might have figured out why I'm so slow this year ........



    My rear fender has been rubbing so tightly on my rear tire, that I can't spin the tire. I'll be bringing my bicycle in shortly to fix that and a few other little difficulties.

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