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Singlespeed & Fixed Gear "I still feel that variable gears are only for people over forty-five. Isn't it better to triumph by the strength of your muscles than by the artifice of a derailer? We are getting soft...As for me, give me a fixed gear!"-- Henri Desgrange (31 January 1865 - 16 August 1940)

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Old 01-13-12, 09:58 PM   #1
AKang269
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How Can I Bike Faster and Longer?

I'm beginning to bike more and more now and I wanna go and rides with some other fixed gear bikers in my area but I don't think I can keep up with them.

They have these 50 mile rides once in a while and I want to go but I think I'd be too slow. Besides that, they have weekly rides on different days of the week.

I'm not too slow but my stamina sucks.
How can I improve my endurance and bike faster and longer? Is a there any type of good regimen or plan to improve?
Also, how can I get up hills faster?


My bike, constructive criticism is appreciated.

Last edited by AKang269; 01-13-12 at 10:02 PM.
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Old 01-13-12, 09:59 PM   #2
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bike faster and longer. only way to improve on it is to do it. practice makes perfect.
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Old 01-13-12, 10:09 PM   #3
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bike faster and longer. only way to improve on it is to do it. practice makes perfect.

bike faster and longer. only way to improve on it is to do it. practice makes perfect.
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Old 01-13-12, 10:11 PM   #4
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In before htfu.

But really, I would try to ride somewhere with a lot of open stretches where you don't have to stop. That's when my body really gets to work. Riding nonstop is what's going to help you I think. Riding in places where you are constantly starting and stopping, i.e. downtown somewhere, doesn't really do too much for my cardio.

In terms of getting up hills, lightening your weight and bike weight obviously helps. But if I really want to get up a hill, I'm gonna build up speed before the ascent and just mash through it. There's no easy way to get up a hill, that's part of the masochistic fun to me.
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Old 01-13-12, 10:11 PM   #5
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What they said. Plus, losing the 5lb/wheel rims would help.
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Old 01-13-12, 10:12 PM   #6
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Basically, just htfu.
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Old 01-13-12, 10:35 PM   #7
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Only real way to get faster is to ride more. Which is the beauty of cycling anyway, since just riding is so much fun.

To get your endurance up, you'll want to, as others said, find a place where you can ride for long, uninterrupted stretches. Then focus on keeping a high cadence, as that is what will kick up your heart rate and increase endurance.

To get better at climbing hills, you might actually be better off riding around in city stop-and-go traffic, as constant starting from a standstill will keep you at a lower cadence, similar to the cadence that you'll use when climbing hills.
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Old 01-13-12, 10:36 PM   #8
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10miles a day for a week
15miles a day for a week
20 miles a day for two weeks one rest day
30 miles a day for two weeks one rest day

you'll be ready to go.
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Old 01-13-12, 11:03 PM   #9
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I like jdgesus' training plan, but I'd probably take a day or even two off per week, short easy spins OK on off days.

As for the bike there's no way I'd be happy riding 50 miles on flat bar.
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Old 01-13-12, 11:07 PM   #10
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Change out your bars for some bullhorns or shallow road drops so you can ride in a more aero position and place your hands in a more natural position parallel to your body. Riding long distances sitting upright with narrow flat bars or risers is both uncomfortable and makes you a spinnaker pushing against the wind. It is also hard to climb out of the saddle with those bars. Get some decent riding shoes with stiff soles and some padded gloves. Get some riding shorts or bibs with a good padded chamois and use Bag Balm or equivalent on your taint area. Bring water and some snacks to avoid dehydration and the dreaded bonk.
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Old 01-13-12, 11:24 PM   #11
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If you do decide to swap out bar you'll want a stem that's a little shorter also.

If on a budget ATM you could try out some barends also. Many bike shops with a used parts bin will have them for $2 +
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Old 01-13-12, 11:43 PM   #12
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Get gears

but in all seriousness, just ride a little more each time you go out. You'll get better if you try to maintain a cadence throughout the ride.
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Old 01-14-12, 12:06 AM   #13
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+1 to everything said above, with special emphasis on HTFU, drop bars or barends, lose the reddic wheels.

I would add:
-a decent gear ratio: i dont know what your running, but ~70 gear inches is generally best for longer distances.
-little breaks to stretch the legs: When I ride 50 milers fixed, I like to take a little break at 25 miles and at 40 miles to stretch the legs, munch on a cliff bar, refill the bottles, etc.
-stay fueled/hydrated. There are all sorts of articles on the amount of carbs and H2O you need to take in per hour. Google will find them for you. But the point is: eat food, drink water. If you are gonna be out 3+ hours, real food (ie NOT gels, energy bars, replacement drinks, etc) will help lots.
- Have fun, make your route scenic, soak in the experience. My fondest memories of rides are ALL of my longest rides.

But mostly HTFU. Boy scouts who never ride bikes rock 50 milers every year for a merit badge.
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Old 01-14-12, 12:52 AM   #14
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1. Get a front brake.
2. Get sensible bars.
3. Appropriate riding clothing.
4. Ride more (jdgesus' plan looks pretty solid to me).
5. 75-80gi will do you pretty well. I ride 78gi and can do just about any ride except extended climbs in excess of 6* grade.
6. Ride more.
7. Proper fuel (already covered above).
8. HTFU.

I think you get the picture. Follow the above steps and you'll be riding with the big boys in no time. Have fun out there.
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Old 01-14-12, 12:56 AM   #15
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I did my longest ride on a granny gear of 67 GI. Prob 'coz twig legs.
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Old 01-14-12, 01:46 AM   #16
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Ride more.
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Old 01-14-12, 07:26 AM   #17
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Ride less.
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Old 01-14-12, 08:36 AM   #18
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If you dont mind using supplements, a pre-workout drink would help.


This is what Im currently on. I mix two scoops and drink about 30mins before I ride. Love this stuff.
http://www.optimumnutrition.com/prod...rgy-p-275.html
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Old 01-14-12, 08:38 AM   #19
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Stop riding. Or backup barz.
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Old 01-14-12, 10:25 AM   #20
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Watch Quicksilver to get motivated ...
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Old 01-14-12, 12:40 PM   #21
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less riding more barspinz
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Old 01-14-12, 01:10 PM   #22
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delay gratification and think about baseball
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Old 01-14-12, 09:49 PM   #23
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be born with better genes.
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Old 01-14-12, 09:50 PM   #24
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Switch from Parliaments to American Spirits.
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Old 01-14-12, 10:08 PM   #25
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