Originally Posted by Smallguy
I'm in the process of starting to train for riding and 8 hour mountain bike event with a partner. My partner is already in pretty good shape but I wanna make sure I do my part.
any one have some tips or tools (I use a hear rate monitor on the road) for making sure your not slacking off too much when you ride alone and are still putting the hammer down. I'll have to do at least half of the 4 hours and most of my current rides with people are 2 hours at a casual pace. so I wanna get out and really push my bodies limits a few times a week to ensure I'm ready come mid august
Pushing yourself to go a little faster isn't a great way to improve. Friel and Carmichael both have good books on this.
Essentially, your body gets used to riding at a specific pace, and it's hard to put extra training stress on yourself just by riding a little bit faster. To get faster, you need specific training. I like the following:
1) Long rides in your aerobic range. You are probably getting that fine on your current rides.
2) Intervals, both on the flats and on hills.
3) Tempo rides, where you ride for perhaps 15 (at the start) up to 45 minutes (after a couple of months) right at your lactate threshold.
You can do intervals without a heart rate monitor, but make sure that you are well rested and warmed up before you do them. You are then doing all out efforts - something like 5 x 1 minute efforts, 2 minute recovery.
Tempo rides require a heart rate monitor for the best results, but you can approximate that point when your legs start to hurt on an ongoing basis.