Advertise on Bikeforums.net



User Tag List

Results 1 to 17 of 17
  1. #1
    Newbie erhan's Avatar
    Join Date
    Apr 2005
    Posts
    708
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    How to train to increase average speed?

    My aim was to increase my average speed to 29-30 km/h on a 40 km route by the end of the summer before I jump on a road bike. I currently ride a light MTB on knobbies. The summer has almost ended but I'm still averaging about 26 km/h. And the most disappointing thing is, it has been the same since April. My endurance has increased a lot, but I just don't have the power to go faster.

    What should I be focusing on while training to gain more muscle, or power?

  2. #2
    Gear Head 80vette's Avatar
    Join Date
    Dec 2004
    Location
    Tampa, Fl., Dallas, Tx.
    My Bikes
    07' Colnago CLX, 04' Allez,03' KHS, 79' super leTour304
    Posts
    943
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Intervals
    07' Colnago CLX
    03' KHS XC304
    79' Schwinn Super LeTour - 27 lbs

  3. #3
    Senior Member jennings780's Avatar
    Join Date
    Apr 2005
    Location
    St. Louis, Missouri
    My Bikes
    '06 Cannondale CAAD8, '04 Cannondale Ironman 2000
    Posts
    422
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    One or two days a week do a low cadence ride: bike an hour or so at a 65 - 70 at your normal kph speed. This will build leg muscles.

    One or two days a week do intervals. Find a flat area - bike at 85%-90% of your max heart rate for 3 minutes. Recover for 10 minutes and then do it again. Repeat 4 or 5 times.

    Do some sprints. Go as fast as you can go for 20 or 30 seconds. Recover for a few minutes.

    Do some hill intervals. Find a place with a good hill. Ride up it and down it over and over. Try to maintain the same speed as you increase reps on the hill. Throw in some low cadence climbs.

  4. #4
    Senior Member DannoXYZ's Avatar
    Join Date
    Jul 2005
    Location
    Saratoga, CA
    Posts
    11,600
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Lots of sprints and intervals.... The fastest way to increase your average speed is to train at speeds above it...

    If your average is 29-30km/h there's absolutely zero way you're gonna raise it by riding at 28-30km/h all the time. Sure with lots and lots of miles of riding for years, you'll inadvertently get in bits at 31-32km/h and those are the moments that'll help increase your speed. Better to just do it intentionally and do sprints at 65-70km/h and intervals at 50-60km/h ..

  5. #5
    Senior Member Dudette's Avatar
    Join Date
    Jun 2005
    Posts
    55
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by DannoXYZ
    Better to just do it intentionally and do sprints at 65-70km/h and intervals at 50-60km/h ..
    Sorry, but I think this is too hi for an MTB. That would require a cadence of +150 assuming std MTB gearing. I suggest 50-60 for the sprint and 40-50 for the intervals.
    More energy than Gatorade

  6. #6
    got the climbing bug jsigone's Avatar
    Join Date
    Jan 2005
    Location
    San Diego
    My Bikes
    one for everything
    Posts
    8,314
    Mentioned
    74 Post(s)
    Tagged
    0 Thread(s)
    try getting out of your comfort zone and push up those hills or push to go that few extra MPH/KPH on the flats. You will never get to your goal if you never ride at the target average speed. Even if it's for a few second, hold it as long as you can. Rest and do it again. Soon you find your "resting" at highers speeds and it will be easier to get to the target average speed. Also push the limits up hills, scream, yell or whatever to give that extra effort. Soon you'll be blazing up those hill at higher MPH/KPH at a comfy cadence.

  7. #7
    Newbie erhan's Avatar
    Join Date
    Apr 2005
    Posts
    708
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Excellent... Thanks a lot everyone.

    Two days ago, I did some climbing intervals. I did 6 sets until my muscles burned. Today, I rode the same route pushing higher gears. My average HR was 88% (which may imply that my max HR isn't correct?), and I was 2 minutes faster than my best time. I realized that I wasn't really pushing to the limits before.

  8. #8
    Senior Member
    Join Date
    Feb 2003
    Location
    The Alta Loma area of Rancho Cucamonga. About 45 miles east of Los Angeles, California. Uphill, downhill and across hill riding; not too level!
    Posts
    1,329
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by erhan
    My aim was to increase my average speed to 29-30 km/h on a 40 km route by the end of the summer before I jump on a road bike. I currently ride a light MTB on knobbies. The summer has almost ended but I'm still averaging about 26 km/h. And the most disappointing thing is, it has been the same since April. My endurance has increased a lot, but I just don't have the power to go faster.

    What should I be focusing on while training to gain more muscle, or power?
    If you are currently riding on the road, you might want to try some street tires. You might be able to go quite a bit faster with them.
    I . . can . . . doooo . . . it

  9. #9
    Newbie erhan's Avatar
    Join Date
    Apr 2005
    Posts
    708
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by foehn
    If you are currently riding on the road, you might want to try some street tires. You might be able to go quite a bit faster with them.
    Yes, but that would be cheating, wouldn't it?

  10. #10
    Senior Member
    Join Date
    Feb 2003
    Location
    The Alta Loma area of Rancho Cucamonga. About 45 miles east of Los Angeles, California. Uphill, downhill and across hill riding; not too level!
    Posts
    1,329
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by erhan
    Yes, but that would be cheating, wouldn't it?
    All the roadies do it.
    I . . can . . . doooo . . . it

  11. #11
    Senior Member
    Join Date
    Feb 2005
    Location
    Thailand
    Posts
    136
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I realize that there are ways to skin a cat. The interval is one of the best way to increase your crusing speed. I've also learned that by training with friends who ride at a little higher speed (30-35km/hr in this case), and tug behind them when winded can get the legs acustomed to the stress and cadence. When you first get on a road bike, the speed will amaze you, but don't expect to perform as well as on your mt bike. You will need to build up new muiscles to wring out the best performance from a road bike. I find computer with cadence (Cateye Astral8) indipensable. An HRM is also very nice. Pack ride on a road bike will always give me a high. Incidentally, I grew up on an mt with skinny tyres and carbon fork, road sprockets.
    Good mentor= success

  12. #12
    Senior Member
    Join Date
    Feb 2005
    Location
    Thailand
    Posts
    136
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by erhan
    Excellent... Thanks a lot everyone.

    Two days ago, I did some climbing intervals. I did 6 sets until my muscles burned. Today, I rode the same route pushing higher gears. My average HR was 88% (which may imply that my max HR isn't correct?), and I was 2 minutes faster than my best time. I realized that I wasn't really pushing to the limits before.
    I believe it was the interval training you did earlier that help you achieve a new personal best, and not that you didn't previously push the limit. Congratulations, and keep at it.
    Good mentor= success

  13. #13
    Member
    Join Date
    Aug 2015
    Location
    Montreal, Quebec
    My Bikes
    OPUS Dual Sport 2.0 2014
    Posts
    45
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jsigone View Post
    try getting out of your comfort zone and push up those hills or push to go that few extra MPH/KPH on the flats. You will never get to your goal if you never ride at the target average speed. Even if it's for a few second, hold it as long as you can. Rest and do it again. Soon you find your "resting" at highers speeds and it will be easier to get to the target average speed. Also push the limits up hills, scream, yell or whatever to give that extra effort. Soon you'll be blazing up those hill at higher MPH/KPH at a comfy cadence.
    Amen

  14. #14
    Senior Member
    Join Date
    May 2008
    Location
    Virginia
    Posts
    714
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by erhan View Post
    What should I be focusing on while training to gain more muscle, or power?
    I like chasing down cars. Most drivers will ignore you, some seem amused by it and try to drop you. It's more fun than mindless hill repeats by yourself.

  15. #15
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    10,756
    Mentioned
    29 Post(s)
    Tagged
    1 Thread(s)
    There is this thing called speedwork. The usual recipe is to warm up well for ~30 minutes. On the flat, slow down to a walk, put the bike in a big gear - probably your biggest on an MTB, and accelerate as hard as you can for 1 minute. That means go so hard that you can barely hold the effort for that very long minute. Spin easy for 5 minutes and repeat. Usually do 6 intervals, once or twice a week. Usually the progression is to do lactate threshold (LT) intervals, 2 or 3 X 15' until you are comfortable doing them, then try anaerobic intervals of 3-8 minutes for a few weeks, then the speedwork. You can do both the LT and anaerobic work in one week, but only if you can recover enough between workouts. The rest of the week's rides are then usually zone 2 endurance rides, as much volume as you can tolerate.

    You should be focusing on gaining more power. The muscle will take care of itself. Be prepared to be sore a day or two after doing hard intervals.

  16. #16
    Hardening the F up
    Join Date
    Aug 2014
    Location
    Galt's Gulch, New Hampshire
    My Bikes
    02 Litespeed Siena, 29# hard tail Tank
    Posts
    209
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Holy moldy oldy.

  17. #17
    Senior Member wolfchild's Avatar
    Join Date
    Feb 2008
    Location
    Mississauga/Toronto, Ontario canada
    My Bikes
    I have 3 singlespeed/fixed gear bikes
    Posts
    3,912
    Mentioned
    18 Post(s)
    Tagged
    0 Thread(s)
    I think you should get yourself a fixed gear bike for doing interval training. Riding fixed will improve your acceleration, power, pedal stroke and speed.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •