Originally Posted by
kr32
The only thing for me is I have no discipline to be honest. I may start and say it is too hard and stop but if I really want to gain I know I need to do something. I sure would like to average a 20mph on one of my rides( being over 25 miles). I came close with a 18.4 and a 18.6 but getting that last little bit is hard. ( I also know that 18.x is really far away from 20. Being over a whole mph away and getting that is work)
Thanks again.
kr32, You could probably ave 20 mph with just a little focused training. Being able to sustain 20 mph over an extended time is a matter of muscular endurance. Probably the easy way for you is a diet of Z3 riding and Z4 intervals. The intervals could be 22 mph efforts for 4 to 5 minutes followed by the same time riding at 16/17 mph as recovery (don't sacrifice recovery at a faster pace just because riding is easier). The first one will put you in a hurt but you will find them easier to complete and recover. If you find you can easily complete the intervals @ 22mph you can either increase the pace or extend the duration. Doing the intervals once a week or three times every two weeks will start the training process.
The Z3 riding is accomplished after a good warmup. Just take the effort to mid-Z3 or higher and sustain it with no breaks for 1 hr, then 1.25 hr, 1.5 hr etc... It will sort of hurt because the muscles are being taxed but not beat down and your mind and body will adapt to continue on while riding is uncomfortable but sustainable.
As a result of the higher paced riding (22+ mph efforts) and increased time in Z3 your riding pace will increase. What will happen is that the speed that you ride while in the Z3 HR will creep up due to the strength derived from riding faster and the increased muscular endurance from the Z3 rides to hold the speed.