lgp927

So I started riding as of September of last year I ride fixed, when I started I was out of shape and was smoking not a lot like 3 or 4 cigarettes a day. On November I completely stopped smoking and felt the difference but now I feel like my speed, cadence and endurance has hit a plateau and I stock there, I usually ride 20 to 40 miles twice or 3 times a week either on 48x16 or 48x17, my average speed is 16 mph and lately also when I get on the drops I burn out fast .

I'm getting a little frustrated, does anyone have any drills to recommend ? I'm also thinking about getting some rollers to work on my pedaling.

Thanks

wolfchild

I also ride fixed or singlespeed. I change my gear ratio about 3 times per year. If you ride the same gear day after day your body will adapt to it and you won't be making any progress. Drop the gear ratio learn to spin more, then change back to higher ratio and see if that will make things any different . Also do some hill riding with your FG and see if that will help.

sbs z31

If you just started riding then you won't be as fast you would like. It takes time and you'll have to learn how to spin on a fixed gear to be fast. Sure you can mash the pedals but that won't do you any good in the long run. For the most part of last year I was riding 42/17 fixed and by August I went from 48/17 down to 46/17 and did the same average speed as the 48/17 but with a higher cadence. This year I built a dedicated track bike fitted with aerobars for road time trials and just started training with on the rollers with a 46/14 set up. Still tinkering with my fit(pro fit schedule for the 24th of this month) but definitely a learning curve to riding in the aero position. To be honest, intervals are what you should be looking at if you want to get faster quick. Read up on it and start your own training plan, stick with it and you'll see gains. These kind of things takes time and doesn't happen over night so take your time and enjoy the sport!

lgp927

Yes I think you are both correct, I'll be changing my gearing to 48x19 so I can learn to spin at higher RPMs , so I'll have one bike w 48x17 and 48x13 and another 48x19 , I also have another wheel w a 15 cog so I need to start switching around

Breathegood

I would suggest riding 20-25 miles four or five times a week to start. Maybe throw in a 40 mile ride every two weeks. Frequency is more important than duration, IMO. If I was only doing 2-3 rides a week, I wouldn't expect much growth.

lgp927

Thanks all, I will be trying all of the above and report back

sbs z31

If you're planning to buy a set of rollers then go for 4.5" rollers, easier to learn how to spin due to less resistance. I used both 4.5" and 3" rollers for different types of indoor training. I should also mentiom that this is my first year of actual training for racing so take it for what it's worth.

Carbonfiberboy 

If you're thinking about rollers, get a set with resistance if you can possibly afford them. It's a lifetime investment. Makes all the difference. These are a good value:
https://www.performancebike.com/bikes...21_-1___000000
https://www.sportcrafters.com/products/bike-rollers

lgp927

Thanks I'll look in to those rollers!,,

lgp927

Quick update, I got a 19 teeth cog, so now I. 48x19 and it felt great, much better than anything I've tried I'll be also picking up some rollers tomorrow and hope that in the near future I can pick up a decent road bike .

Null66

Intervals are beating the stuffin's out of me.

I started them 3 weeks ago.
I think that improvements will come faster and faster as I build capacity and learn.
I'm convinced they are making me stronger, faster, and most importantly healthier.

sprince

It does help to have a road bike, or several fixed gear bikes to break things up once in a while, much easier than changing chain rings or cogs all the time. If you are stuck with one bike, having days where you do only hills or only flats also helps.

wolfchild

I have 3 bikes, each one with a different gear ratio. I also have few spare wheelsets with different sized cogs. Every few months I alternate between my bikes or just change a wheelset. I live in rolling terrain, we have few hills but nothing extreme.

lgp927

Roller update : so I found an almost new set of rollers with resistance settings and let me tell you Rollers = bitter reality to how slow and out of shape I am! I tried to do 1 minute intervals of 90 RPMs and I was only able to handle 4 sets with 1 minute break in between each set at the # 2 setting. I will try to at least 15 minutes at a steady rpm tomorrow morning and see how it feels .

sbs z31

What size rollers? I say disconnect the resistance unit and keep doing intervals til you feel like you need the resistance unit to add more resistance. I have a resistance unit on my 4.5" rollers that I don't even use because I just use the 4.5" rollers for warm before I get on the trainer and for easy day spinning. I do all my rollers intervals on the 3" rollers which give me plenty of resistance.

lgp927

They're 4.5 rollers , I did take off the resistance gizmo so I'll try to bring it up to 15?minutes tomorrow, I don't want to get to caught up w the rollers and stop riding to focus on them

sbs z31

With time you'll be able to ride with little to no concentraion because it'll just be second nature. You'll be able to ride no handed and cranking while off the saddle, it just takes time and some self motivation. What I've found out about setting your rollers for proper wheelbase from fellow members on here is to have your front axle line up with the center of the front rollers. If your rollers dont have enough adjustments for that then you can have the axle behind the center of the front roller but never in front of it.

TexMac

Be careful with intervals. It's recommended doing one interval per week. Also make sure you have base mile or you might get burn out/injury.
Tabat intervals seems to work great for speed.

Null66

So I'm learning.
Legs are already fried...

Love the effect, but looks like the wisdom of the ages (base miles) developed for a reason.

beatlebee 

Go on fast group rides.

TexMac

Don't worry i was in the same boat like you in November! Legs fried after too much intervals and less base miles. Now i do z3/z4 and one hard interval after 2 weeks. If you want i can share an e-book i use for "wintertraining" which has helped me great. PM me if interested.

lgp927

Yea man , pace yourself. If you are like me I jump in hard and want to get results fast but I guess it dont work that way with the human body

Null66

Oh I'm not expecting a 30 day miracle. Like lifting, I suspect this is a long game. Lifting you're really still a newb for like 3 years. Years vs. months. I hear it's 7 years of consistent for riding... I'm trying to hold ground, maybe make some improvement in the off season (and prepare for a fast start to the new season) instead of taking half the year to get back to where I was last season. My commute is on the edge of achievable. Commuting seems to have been the best thing for riding. I know it is only once a week, but it is a good ride!

Oh that and miles and miles and still more miles are basically Doctors orders...

I'm purposefully trying to stay just the good side of recovery. I was able to do that lifting. The signals/sensations are quite different and that's taking some getting used to.

This is the first time I've tried any sort of disciplined training. It has always been get on and ride as long as possible and watch that extend naturally. Taking measurements has been REAL humbling experience. But doesn't really matter, it is what it is, it doesn't matter where I'm at now, it's the direction I'm headed that matters most...

Significant first day Delayed Muscle Soreness and a goodly dose of second day Delayed Muscle Soreness for lifting oh and running rather warm body surface temp vs. Burning legs and an odd tiredness/energy level/can't really describe it yet, for riding.