How do i go faster?
#51
Junior Member
Join Date: Jul 2016
Posts: 21
Bikes: Carbon Endurance Steed; Aluminum Commuter SS
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
we are all in diff countries so we are all riding solo. the tour will be 50mi per day. we have all settled on that distance per day and with probably a day break after 4 days. we are planning to avg between 8-10mph, but we are trying to train for a better pace if possible.
I agree... once I can manage a few days of 50 without walking like Frankenstein afterwards, I am going to load the bike with a bit of weight to mimic the tour.
I agree... once I can manage a few days of 50 without walking like Frankenstein afterwards, I am going to load the bike with a bit of weight to mimic the tour.
That was my strategy at least.
#52
Senior Member
we are all in diff countries so we are all riding solo. the tour will be 50mi per day. we have all settled on that distance per day and with probably a day break after 4 days. we are planning to avg between 8-10mph, but we are trying to train for a better pace if possible.
I agree... once I can manage a few days of 50 without walking like Frankenstein afterwards, I am going to load the bike with a bit of weight to mimic the tour.
I agree... once I can manage a few days of 50 without walking like Frankenstein afterwards, I am going to load the bike with a bit of weight to mimic the tour.
#53
Senior Member
Thread Starter
Join Date: Sep 2013
Posts: 96
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 15 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Just get a few more 50 mile rides in, and perhaps back-to-back 50 mile rides, and you'll be fine.
You may also consider doing a couple of 100 mile rides.... just for fun. Pushing yourself beyond the expected target will just make the shorter rides easier.
Are there any good quality gravel/dirt roads/trails near you? It wouldn't hurt to try them out. Not necessarily technical MTB trail riding, but just good packed dirt/gravel.
You may also consider doing a couple of 100 mile rides.... just for fun. Pushing yourself beyond the expected target will just make the shorter rides easier.
Are there any good quality gravel/dirt roads/trails near you? It wouldn't hurt to try them out. Not necessarily technical MTB trail riding, but just good packed dirt/gravel.
I try to hit gravel and dirt as much as I can on my routes. Living on an island we have a coast with beaches and some of the paths are gravel/dirt/packed sand. From a distance perspective if I am looking out of the 50miles, maybe 3miles are like this. So not a super amount.
100miles... yikes... I wld need a pair of padded shorts for tht.
#54
Senior Member
Thread Starter
Join Date: Sep 2013
Posts: 96
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 15 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
wanted to thank everyone who replied. I have been scaling back on the gears. Not riding at the top and trying to get more rotations. I haven't really increased in speed, but I think it will happen over time.
#55
Senior Member
Yes, you absolutely need to be in a more realistic gear. You're never going to use the top gear for anything unless you are going down a steep slope, have a 50mph tailwind, or are a professional doing a sprint (downhill or with a tailwind still....).
At 10-15mph, you should probably be somewhere in the middle or easy half of your gear range
edit: there are actually multiple reason for this. You WILL be faster for longer keeping a reasonable cadence. Faster cadence keeps lactic acid from building up in your legs, and transfers much of the workload to your lungs. So you'll be faster, your legs will burn less, but you will breathe harder. More importantly, at least for me, it is MUCH easier on your knees.
At 10-15mph, you should probably be somewhere in the middle or easy half of your gear range
edit: there are actually multiple reason for this. You WILL be faster for longer keeping a reasonable cadence. Faster cadence keeps lactic acid from building up in your legs, and transfers much of the workload to your lungs. So you'll be faster, your legs will burn less, but you will breathe harder. More importantly, at least for me, it is MUCH easier on your knees.
#56
Unavilable due to riding
Join Date: Aug 2016
Location: Cinci, Ohio
Posts: 418
Bikes: Nishiki Olympic
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 127 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I have to agree with everyone else. I didnt get faster but hitting harder gears or fiddling with my bike. I got faster by moving my legs!!
#57
Senior Member
Join Date: Apr 2005
Location: Ann Arbor, MI
Posts: 16,880
Bikes: 1980 Masi, 1984 Mondonico, 1984 Trek 610, 1980 Woodrup Giro, 2005 Mondonico Futura Leggera ELOS, 1967 PX10E, 1971 Peugeot UO-8
Mentioned: 49 Post(s)
Tagged: 0 Thread(s)
Quoted: 1858 Post(s)
Liked 664 Times
in
506 Posts
For a gearing change those IRDs are fine, but a 1-tooth change it the small end is a pretty big change overall. Maybe go for a 12 tooth freewheel rather than an 11-tooth.
to the OP: Basically you will go faster if you can spin faster than you are now, gear for gear. You can build this capability by stressing yourself and recovering, just like with weight training. There are many strategies for it, but if you just get yourself a cheap speedometer or speed/cadence cyclometer, you can find our your average speed over a certain course, and push your cadence slowly up until you're waking up tired in the mornings. Ride easy for a few days till you feel energetic, then try the build up again. If you get a 5% increase in speed or cadence, reliably measured, you've done quite well. That's a lot of increase in watts!
There are a lot of technical strategies, but the above will get you started and let you see if you want to follow this path.
Don't expect to see rapid speed gains in a week!
#59
Senior Member
Join Date: Jan 2011
Location: In The Middle Of "Out There" / Downtown "Lost Angels"
Posts: 259
Bikes: 2001 Trek 520 - Hvy Hauler, Epic Adventure Bike / 2011 Fuji Newest 1.0 - Sporty Quick Bike
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Going Faster: Spin The Big Gears
Someone much more gifted and famous than myself is supposed to have stated 'it is much better to Spin the Big Gears'.
PROPERLY TRAIN YOURSELF, to spin the Big Gears, FOR HOURS AT A TIME Without COASTING.
Start by using this technique for an active rest/recovery ride of 30-60 minutes. The morning after to minimize/heal sore mucles -
Hypnotize yourself into believing your bike is a 'fixed gear', in that, if the wheels are moving - so must your feet be moving! - Again, COASTING IS FORBIDDEN.
Change gears to be able to maintain a High RPM CADENCE (80-100 avg)
KEEP PEDALING PRESSURE LIGHT -
An Extreme visual to keep in mind (this is what finally made me 'Get It!' )
IMAGINE Your Baby Girl's Hands Between Your Feet And The Pedals. THIS IS THE GOAL FOR THE ENTIRE RIDE.
. Spinning The Big Gears comes only with Power coupled with supple riding Techniques
I feel an Important Question is very notable by it's Absence.
OP, are you using foot retention?
If not, it is understandable to me why you may be stuck in the Low (50-60) RPM Pedal Smashing "Twilight Zone".
At minimum I would suggest a pair of "Power Straps" on your pedals. Better (for India) would be a set of TOE CLIPS and Straps.
/
PROPERLY TRAIN YOURSELF, to spin the Big Gears, FOR HOURS AT A TIME Without COASTING.
Start by using this technique for an active rest/recovery ride of 30-60 minutes. The morning after to minimize/heal sore mucles -
Hypnotize yourself into believing your bike is a 'fixed gear', in that, if the wheels are moving - so must your feet be moving! - Again, COASTING IS FORBIDDEN.
Change gears to be able to maintain a High RPM CADENCE (80-100 avg)
KEEP PEDALING PRESSURE LIGHT -
An Extreme visual to keep in mind (this is what finally made me 'Get It!' )
IMAGINE Your Baby Girl's Hands Between Your Feet And The Pedals. THIS IS THE GOAL FOR THE ENTIRE RIDE.
. Spinning The Big Gears comes only with Power coupled with supple riding Techniques
I feel an Important Question is very notable by it's Absence.
OP, are you using foot retention?
If not, it is understandable to me why you may be stuck in the Low (50-60) RPM Pedal Smashing "Twilight Zone".
At minimum I would suggest a pair of "Power Straps" on your pedals. Better (for India) would be a set of TOE CLIPS and Straps.
/
Last edited by HvPnyrs; 10-12-16 at 07:03 AM. Reason: formatting: for clarity/readability
#60
Passista
Join Date: Jul 2005
Posts: 7,601
Bikes: 1998 Pinarello Asolo, 1992 KHS Montaña pro, 1980 Raleigh DL-1, IGH Hybrid, IGH Utility
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 869 Post(s)
Liked 721 Times
in
396 Posts
I'd take a different approach than most here. What worked for me and many others was to build a strong base, by riding many hours a day, many days a week, not too fast and with few stops, for a long time. This will condition the body to endure long rides and do better use of its reserves. Speed will increase "naturally" - not competition level speed, but faster than before. Intervals and very hard efforts can be added afterwards to reach a given rider's potential.
Of course you need lots of time to do this, it's not for everyone.
Of course you need lots of time to do this, it's not for everyone.
#61
working on my sandal tan
Join Date: Aug 2011
Location: CID
Posts: 22,629
Bikes: 1991 Bianchi Eros, 1964 Armstrong, 1988 Diamondback Ascent, 1988 Bianchi Premio, 1987 Bianchi Sport SX, 1980s Raleigh mixte (hers), All-City Space Horse (hers)
Mentioned: 98 Post(s)
Tagged: 0 Thread(s)
Quoted: 3871 Post(s)
Liked 2,568 Times
in
1,579 Posts
I'd take a different approach than most here. What worked for me and many others was to build a strong base, by riding many hours a day, many days a week, not too fast and with few stops, for a long time. This will condition the body to endure long rides and do better use of its reserves. Speed will increase "naturally" - not competition level speed, but faster than before. Intervals and very hard efforts can be added afterwards to reach a given rider's potential.
Of course you need lots of time to do this, it's not for everyone.
Of course you need lots of time to do this, it's not for everyone.
#62
Banned
Motor pacing pushes the air away for you. https://www.google.com/search?q=john...+paced+bicycle
https://www.google.com/search?q=john...w=1661&bih=982
'/,
https://www.google.com/search?q=john...w=1661&bih=982
'/,
Last edited by fietsbob; 10-12-16 at 09:43 AM.
#63
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
Someone much more gifted and famous than myself is supposed to have stated 'it is much better to Spin the Big Gears'.
PROPERLY TRAIN YOURSELF, to spin the Big Gears, FOR HOURS AT A TIME Without COASTING.
Start by using this technique for an active rest/recovery ride of 30-60 minutes. The morning after to minimize/heal sore mucles -
Hypnotize yourself into believing your bike is a 'fixed gear', in that, if the wheels are moving - so must your feet be moving! - Again, COASTING IS FORBIDDEN.
Change gears to be able to maintain a High RPM CADENCE (80-100 avg)
KEEP PEDALING PRESSURE LIGHT -
An Extreme visual to keep in mind (this is what finally made me 'Get It!' )
IMAGINE Your Baby Girl's Hands Between Your Feet And The Pedals. THIS IS THE GOAL FOR THE ENTIRE RIDE.
. Spinning The Big Gears comes only with Power coupled with supple riding Techniques
I feel an Important Question is very notable by it's Absence.
OP, are you using foot retention?
If not, it is understandable to me why you may be stuck in the Low (50-60) RPM Pedal Smashing "Twilight Zone".
At minimum I would suggest a pair of "Power Straps" on your pedals. Better (for India) would be a set of TOE CLIPS and Straps.
/
PROPERLY TRAIN YOURSELF, to spin the Big Gears, FOR HOURS AT A TIME Without COASTING.
Start by using this technique for an active rest/recovery ride of 30-60 minutes. The morning after to minimize/heal sore mucles -
Hypnotize yourself into believing your bike is a 'fixed gear', in that, if the wheels are moving - so must your feet be moving! - Again, COASTING IS FORBIDDEN.
Change gears to be able to maintain a High RPM CADENCE (80-100 avg)
KEEP PEDALING PRESSURE LIGHT -
An Extreme visual to keep in mind (this is what finally made me 'Get It!' )
IMAGINE Your Baby Girl's Hands Between Your Feet And The Pedals. THIS IS THE GOAL FOR THE ENTIRE RIDE.
. Spinning The Big Gears comes only with Power coupled with supple riding Techniques
I feel an Important Question is very notable by it's Absence.
OP, are you using foot retention?
If not, it is understandable to me why you may be stuck in the Low (50-60) RPM Pedal Smashing "Twilight Zone".
At minimum I would suggest a pair of "Power Straps" on your pedals. Better (for India) would be a set of TOE CLIPS and Straps.
/
#64
Senior Member
Join Date: Jan 2011
Location: In The Middle Of "Out There" / Downtown "Lost Angels"
Posts: 259
Bikes: 2001 Trek 520 - Hvy Hauler, Epic Adventure Bike / 2011 Fuji Newest 1.0 - Sporty Quick Bike
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
+1 to you, as well as @Reynolds
A past graduate of the LSD (Long Slow Distance) School myself. It was how I trained for the first, second, and third Pacific Coast Tours in the late '70s thru early '80s. As @Reynolds alludes it does require wide open roads and a fairly hefty commitment of weeks and/or months, which increasingly clashed with demands of Family and Profession.
Flash forward a few decades. My understanding is that the concept of 'Base Miles', is still just as important/critical (if not more so) as 'bitd' of "Tie Dye, Bell Bottoms and Earth Shoes". But now 21st Century "Base Miles" are more Condensed /Targeted and incorporate the concept of active rest days techniques?
Sigh, Having commited to a car less lifestyle in the heart of Downtown L. A. The closest I can get to Classic LSD training regimen is fond memories of the big sky and wide open roads of the exurb in the High Desert, North of L. A. where I once lived. While grinding out the miles on my rollers... Sniff, 'snivel'... it's just not the same.
/
A past graduate of the LSD (Long Slow Distance) School myself. It was how I trained for the first, second, and third Pacific Coast Tours in the late '70s thru early '80s. As @Reynolds alludes it does require wide open roads and a fairly hefty commitment of weeks and/or months, which increasingly clashed with demands of Family and Profession.
Flash forward a few decades. My understanding is that the concept of 'Base Miles', is still just as important/critical (if not more so) as 'bitd' of "Tie Dye, Bell Bottoms and Earth Shoes". But now 21st Century "Base Miles" are more Condensed /Targeted and incorporate the concept of active rest days techniques?
Sigh, Having commited to a car less lifestyle in the heart of Downtown L. A. The closest I can get to Classic LSD training regimen is fond memories of the big sky and wide open roads of the exurb in the High Desert, North of L. A. where I once lived. While grinding out the miles on my rollers... Sniff, 'snivel'... it's just not the same.
/
Last edited by HvPnyrs; 10-12-16 at 01:24 PM. Reason: Added the word: 'snivel'
#65
Senior Member
Join Date: Jan 2011
Location: In The Middle Of "Out There" / Downtown "Lost Angels"
Posts: 259
Bikes: 2001 Trek 520 - Hvy Hauler, Epic Adventure Bike / 2011 Fuji Newest 1.0 - Sporty Quick Bike
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Or you could, you know, get a fixed gear. That's old school training. Build up a fixed gear road bike with moderate gearing (say 70-75 gear inches), and go for long rides in the country. But these rides are not to build speed, it's to lay a solid base of endurance on top of which you'll build speed and power with shorter/harder efforts.
Although my personal circumstances don't allow an n+1 at this time. Plus, not so sure my knees would like me anymore, if I got another SS/fixie:
:
Rereading my post above, I can see the effects of pulling an all nighter and No Sleep. The first sentence was meant to be a tongue in cheek response to the previous post ("pedal harder").
I now see it could be taken as advising the OP to keep pushing Big Gears, which was the opposite of my intention.
In my Most Humble opinion I feel OP has put TOO much emphasis on low RPM Power (possibly because, not using retention, concerned feet will Fly Off the pedals) as many inexperienced cyclists do, a common training error, severely neglecting high RPM 'Base'/foundation Endurance training.
A solid foundation of high RPM Endurance with PROPER Training/Rest Techniques built over time (ex: HIIT, Hill Repeats, Sprints and Active Rest etc.) Will turn into High RPM Enduring Power, in my personal experience.
Last edited by HvPnyrs; 10-12-16 at 03:58 PM.
Thread
Thread Starter
Forum
Replies
Last Post
Shahmatt
Bicycle Mechanics
34
03-13-14 08:41 PM
deadprez012
Commuting
14
06-14-10 11:40 AM