Advertise on Bikeforums.net



User Tag List

Results 1 to 3 of 3
  1. #1
    Junior Member
    Join Date
    Jul 2008
    Posts
    12
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Training Suggestions

    To give you a little background, I'm 32 and have been road riding for just over 2 years (mountain biking for 8). My weekly workout regimen involves three days of cardio (25-35 mile ride, or 40 minutes on a stationary bike if I can't get outside), and three days of weight lifting (alternating upper and lower body).

    I seem to have hit a wall on the bike. No matter how far or what type of ride I do (25 mile recoveries to 65 mile grinders), I cannot average better than 16.5 - 16.8 mph. I can go the distance, just not as fast as I'd like (I'd be happy with another 2-3 mph improvement).

    So, my question is, what's the most important suggestion all of you can make to help me adjust my training to improve? I purchased a computer with cadence and will be buying a HRM soon. Ideas?

  2. #2
    NeoRetroGrouch
    Join Date
    Jun 2004
    Posts
    413
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by johnrpowell View Post
    To give you a little background, I'm 32 and have been road riding for just over 2 years (mountain biking for 8). My weekly workout regimen involves three days of cardio (25-35 mile ride, or 40 minutes on a stationary bike if I can't get outside), and three days of weight lifting (alternating upper and lower body).

    I seem to have hit a wall on the bike. No matter how far or what type of ride I do (25 mile recoveries to 65 mile grinders), I cannot average better than 16.5 - 16.8 mph. I can go the distance, just not as fast as I'd like (I'd be happy with another 2-3 mph improvement).

    So, my question is, what's the most important suggestion all of you can make to help me adjust my training to improve? I purchased a computer with cadence and will be buying a HRM soon. Ideas?
    To ride fast, you need to ride fast. Go short and fast. If you ride with groups, find one that drops you in the first 20 miles. Or do a search on 'intervals'. You need to stress you body. If you only go 17mph, your body will only adapt to go 17mph. - TF

  3. #3
    squid
    Join Date
    Dec 2007
    Location
    Austin
    Posts
    368
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by TurboTurtle View Post
    To ride fast, you need to ride fast. Go short and fast. If you ride with groups, find one that drops you in the first 20 miles. Or do a search on 'intervals'. You need to stress you body. If you only go 17mph, your body will only adapt to go 17mph. - TF
    +1

    Also, using average speed for the entire ride as your performance metric is often counter productive. It leads you to do silly things like not taking an adequate warm-up and riding steady pace for the entire ride to give you a higher average.

    If you need a performance metric to gauge your progress, pick sections of a well known route over which to gauge yourself. After a good warm up, see how far you can get in a timed hard effort. Use several different time periods to gauge different aspects of your fitness, ie. 5 minute, 20 minute, and 1 hour. Don't test too often though, because it is fatiguing. Only test when you are fresh and can take some recovery time after.

Posting Permissions

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