just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 26 Post(s)
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Like Greg says, you gotta work harder. A bodybuilder at our gym was doing calf raises with 1200 lbs. I asked him why so much? He said dryly, "Gotta stimulate 'em." So do it. Do 10 minute hill repeats just below LT at 50 cadence. Don't move your upper body at all. Do a set of 3 or 4 once a week. One-legged pedaling on rollers or trainer (not on the road). Do a 2 minute interval with each leg, then recover with legs together for 2 minutes. Repeat. Work up to doing that continuously for 45 minutes. No break. Use enough gear so that you are crying for your mommy at the end of each interval. Do that once a week. Stimulate 'em. Do stomps. Slow down to 15 mph or less. Shift into your biggest gear, or maybe a cog or two below it depending on your strength. Then accelerate with all your strength until you get on top of the gear. Spin easy for 5 minutes and repeat. Find a hill you can climb in 45 seconds at full throttle. Do full throttle repeats with 5 minutes spinning between them.
And you aren't riding anywhere near LT. At threshold, you should be breathing hard enough to bring a lung up and be pretty well blown after 20 minutes. After a couple years of training it, you should be able to maintain that pain level for 45 minutes or so. So find a 20 minute hill and practice getting up it as fast as possible. Once you get the feel of it, try doing a repeat.
I used to tell the newbies on my rides to hold their wheel until the blood started from their eyesockets. That's how you get so you can do it.