crypticlineage

I have been into cycling sine July last year and have about 2500 miles under my belt so far. During 2006, I rode my mountain bike everywhere and in January 2007, managed to finally build up a Cannondale 2.8 frame (1996) and since been riding only the C'dale.

Over this entire year, I managed to lose 25 lbs in weight, getting down to 160, but the winter took its toll on me and I regained 7 pounds.

Okay, enuff of background. My problem is I dont' seem to be getting any faster. Mostly my average is between 12 and 14 mph. If I push myself really hard it goes as high as 16mph, but never exceeds that. It's rather hilly around here and most of my rides end up having between 80-100 ft of climbing per mile.

BF Gods, please advice me on how I can get stronger and ride faster? I haven't done any other exercise in the past, but now I am wanting to get into weight training some. I want to get faster, my current average is lame.

Phantoj

I don't think your current average is lame, considering how hilly your area is. Why don't you try riding with others (racing ?) to gauge whether you are slow or not?

blacksquid

You need to change your training methods. Do a search on interval training in BF or retain a coach to setup a training program that will satisfy your goals (whatever they may be).

Lucky07

Cryptic, Try intervals, hill repeats and find some local rides with people faster than you (talk to them first & discuss the pace so they don't drop you in the 1st five miles...) You might not see results overnight, but you will notice improvement after awhile.

terrymorse 

If you can average 16 mph on a route with 80-100 feet/mile, you're a strong rider.

Don't worry about it, just keep riding.

blacksquid

Forgot to mention that I've been working with a coach for the last couple of months and my aerobic capacity has measurably increased; my average speed has increased by a couple mph; my distances have increased. I wanted to improve my fitness generally and I'm currently working on intervals to push out my lactate threshold.

gfrance

There must be some flatter routes nearby, or at least a car drive away, no? I'd say you get onto a flatter route, and you'll be pleasantly surprised to see your avg. speed jump up.

banerjek

+1

Given that you've only ridden about 2500 miles, it sounds like you're doing quite well. You've lost weight and are in better shape. Just keep it up. Especially since you're in a hilly area and have a heavier bike, don't sweat not being able to match speeds with people who have been riding lightweight bikes on flatter routes -- especially since many have been doing that for a long time.

indygreg

+1 on a plan. If you do an activity (in this case bike) and you want to do it better, then you have to have a plan. Do you need a coach? Maybe, but probably not. At least doing it yourself and see what happens. You do not have to be a slave to it, but have a plan and try to follow it.

As a runner I saw this work. I just would go out and run and would be trying very hard. I was getting no better at all. Then I got similar advice and read up on some plans. I really focused on HR training as a means to know how hard I was going. I never did hard or easy before . . . I just ran.
Once I started on this it changed everything. I had hard days. I had easy days. I had a purpose and goal to every run. It took discipline . . . getting passed by lessor runners (or cyclists) on your easy day sucks if you are competitive. But it paid off. I got much faster. Every race was a PR for a long time.

I have friends that have asked me why I got so much faster than them and I try to tell them. When you talk about coaching or a plan they just end the conversation and are not willing to change. That would be fine, except when they are mad they are not getting faster. Being faster is not everyone's goal and that is cool. But if it is, you have to alter your training.

superdex

I wasn't getting much faster either until I made an adjustment in my rides: 1) go hard on some days, go easy on others (not as regimented as intervals but that's covered in #2) 2) when you go hard, go HARD. when you go easy, go EASY.

If you always ride in your envelope, you stay there. You have to stretch the envelope --on both sides. So go HARD on one or two rides a week, and go SLOW on the others, and mix in one long ride on the weekends at a comfortable but sustainable pace.

blacksquid

+1 - Recovery is very important for improvement.

indygreg

+10
Best advice I heard was 'do not go too hard on your easy days and do not go too easy on your hard days'. -Coach Troy (spinervals) along with many other people. John Parker Jr (HR training book geared towards runners) talks about it as well . . . 'no man's land' - the area between what a hard and easy session should be. Many people without a plan spend all their time inbetween and get the benefits of neither.

DMF 

Why don't I get faster?

Because you're sitting at the computer.

blacksquid

shnapper

+1

Also if your watching/dwelling on your computer while riding than your mental game will be be thrown off. Don't watch the computer like a hawk glance at it and adjust then think about anything else but the pain.

When you catch yourself drooling (no joke) all over the bars and top tube you have successfully reached the twilight zone..........

Adgooroo

OP - as others have said, you have to get outside of your current speed envelope by adding interval training and other stresses to your body. You may suffer from the same deterrent I feel: It hurts more to go faster, and it takes a fair amount of self-discipline to do it. That's why finding a group that goes faster than you do is good - the peer pressure is likely to overcome your inertia.