I am going to pull back my riding and start working some different routines with probably some shorter rides. Essentially I want build a good base training routine. I will probably also finally break down and get an HRM. I am planing to join RUSA around Sep. or Oct. and start on an R12 journey. But I want to get my speed up. I am 18 months out of a cath/stent and am off my heart meds except for plavix, aspirin and crestor.
I have just been riding really with about 3 rides a week, two 30 to 40 mile rides and my long Sat rides between 70 and 95 usually (except in family situations, etc.).
I am not concerned about the distance, my core feels good each time I'm out but could always use more work . I finally have a saddle that feels nice and my hands don't go extremely numb to the point of no return. However my riding speed avgs are always between 21 to 22 kmh. I would like to get it between 25 and 30 kmh. I don't feel that this should be off the mark at 41 but who knows after smoking for 20 years (I quit 4-5 years ago and haven't touched them since) if my lungs have that capacity in them for more than that......
I am thinking core/cardio/plyometrics off the bike (think P90X and possibly Insanity if I can find it). I will have to work on intervals I know since I have never done them. Plus the whole figuring out my HR zones and stuff.
I was just wondering if any of you have trained specifically to increase your speed and if so what did you do? What worked and what didn't? Anything that really pulled it together for you or any "Ah-ha" moments.