Originally Posted by
goingmissing
I just want to add, it seems like if I couldn't increase my average speed by just doing my regular routine, I could if i just shifted to a higher gear for the hills, or something where I'm going at a bit slower cadence up the hill.
Some people have recommended 4 days of regular cycling, 2 days where you include intervals on hills or flats, and 1 day off. What do you think of this?
Has anyone intentionally tried to build their average speed, and if so, how did you do it? Was it effective?
I have a personal TT (time trial) 20.1 mile course in a triangle configuration on the open road. My times in avg MPH have steadily increased. What helps? Pushing yourself.
Hills are your friend. Attack them. Love them. Eat them up.
Intervals, sprints, fast medium distance rides are a plus. This develops leg strength over a longer haul. Also builds toughness in your mind.
Leisure riding will not build faster speeds on the averages. Pushing yourself will.
"Pain is weakness leaving your body". Greg Lemond once said, "it doesnt get easier, you just go faster".
What is your ride? Do you like distances or do you like raw speed where you go all out, nothing held back?