How do you increase long distance speed?
06-26-07, 10:56 AM
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How do you increase long distance speed?
I would like to greatly increase my solo-century speed but have been unable to. In the past, I've been able to increase my 50-mile speed but the century always seems stuck at the same speed. This year, I've changed up my training to be a little diff. (only the past 3 weeks, just started it) and I'm not yet sure if it's working. I wanted everyone's thoughts and suggestions.
Currently I do 3 times a week like this:
Day 1: Hard, all out 1-minute sprint intervals for max speed and then 1-leg intervals.
Day 2: "Sustained Power" - 1 hour at 85%-90% of max HR (I don't have a power meter) (And then I usually play basketball or tennis for an hour afterwards)
Day 3: Endurance (usually 75 miles but sometimes longer occasionally shorter with some hills and a small mountain thrown in) - don't really worry too much about pushing speed
Am i on the right track?
Currently I do 3 times a week like this:
Day 1: Hard, all out 1-minute sprint intervals for max speed and then 1-leg intervals.
Day 2: "Sustained Power" - 1 hour at 85%-90% of max HR (I don't have a power meter) (And then I usually play basketball or tennis for an hour afterwards)
Day 3: Endurance (usually 75 miles but sometimes longer occasionally shorter with some hills and a small mountain thrown in) - don't really worry too much about pushing speed
Am i on the right track?
06-26-07, 12:18 PM
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I am not as fast as others on this forum, but my general impression is that your training program seems ok for developing core strength, which makes you faster on the short term, but for sustained speed on longer distances, you have to pay attention to your speed on your 'endurance day'. Not necessarily ride super hard at a high hear rate, but at least focus on setting and maintaining a certain goal during the long ride. Otherwise your Long Steady Distance ride becomes a Long Slow Distance ride.
Making that change during this year's brevet prep made a pretty big difference for me. Also, there's the standard stuff about minimizing your off-bike time and being efficient about your rest and eating stops -- though you aren't saying whether you're working on your "on-bike average" or your overall average.
Finally, focusing on improving your climbing ability will give you some good improvements in overall speed.
Making that change during this year's brevet prep made a pretty big difference for me. Also, there's the standard stuff about minimizing your off-bike time and being efficient about your rest and eating stops -- though you aren't saying whether you're working on your "on-bike average" or your overall average.
Finally, focusing on improving your climbing ability will give you some good improvements in overall speed.
06-26-07, 01:53 PM
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To increase Long distance speed, unless you are one of those naturally skinny people:
Lose weight- For every 10 lbs you lose, you'll gain a couple of miles/hour on hills. Since you will spend a whole lot more time going up hills than down them, the best way to increase your average speed will be to go up hills faster.
Also: you will use around 20% (my guess) less energy dragging your lighter carcass up the slope so you won't be as exhausted at the top of the hill, you'll be able to maintain a higher average speed for longer, and you won't have to take long rest stops.
Lose weight- For every 10 lbs you lose, you'll gain a couple of miles/hour on hills. Since you will spend a whole lot more time going up hills than down them, the best way to increase your average speed will be to go up hills faster.
Also: you will use around 20% (my guess) less energy dragging your lighter carcass up the slope so you won't be as exhausted at the top of the hill, you'll be able to maintain a higher average speed for longer, and you won't have to take long rest stops.
06-26-07, 03:15 PM
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More, longer, hard tempo rides. Find your "sweet spot" that you can hold hour after hour. This is much easier with a powermeter, but you can get a feel for it. You need to push this long distance threshold output level to get faster. And get comfortable with maintaining this output constantly - here's where using an HRM can deceive you into thinking you're working harder, or more evenly, than you are.
Also, are you taking in enough fluids and calories to maintain steady power over these distances?
If you want more interval workouts, I would try 5 minute intervals - hill or flat. I think this range will be more important for riding fast centuries than 1 minute intervals. They'll allow you to tackle shorter hills fast, without tiring yourself by going above your threshold.
Also, are you taking in enough fluids and calories to maintain steady power over these distances?
If you want more interval workouts, I would try 5 minute intervals - hill or flat. I think this range will be more important for riding fast centuries than 1 minute intervals. They'll allow you to tackle shorter hills fast, without tiring yourself by going above your threshold.
06-26-07, 03:25 PM
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Originally Posted by adxm
If you want more interval workouts, I would try 5 minute intervals - hill or flat. I think this range will be more important for riding fast centuries than 1 minute intervals. They'll allow you to tackle shorter hills fast, without tiring yourself by going above your threshold.
What you want to do are intervals at better than your hopeful century average and not as fast as you do in the 1 minute ones. Say your goal is 5 hr riding time or a 20 mph pace. Do your 10 minute intervals at a 23 mph average. You'll be surprised how much your sustained speed after a few weeks.
06-26-07, 05:18 PM
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Agreed on the intervals. Short intervals are not terribly useful to the long distance rider, IMO. One-legged workouts are, in my carefully considered opinion, stupid. YMMV. 
In your shoes, I'd try something along the lines of 4x7 minutes at a pace that you can just maintain to the end. Suitably long hills can be perfect for this sort of thing, as you can bust your arse to the top, turn around and coast back down for recovery, and then do it again.
In your shoes, I'd try something along the lines of 4x7 minutes at a pace that you can just maintain to the end. Suitably long hills can be perfect for this sort of thing, as you can bust your arse to the top, turn around and coast back down for recovery, and then do it again.
06-26-07, 06:50 PM
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Bicycling Magazine recently ran a training plan for a "fast century". It basically consists of: 1 day/wk long intervals, 1 day/wk short all-out intervals, 1 day long ride at endurance pace with some short intervals. The other days are for recovery rides (2) [which are SLOW rides!], and other activities (weights, stretching, off). The overall program follows a cycle of 3-weeks increasing intensity followed by a lighter load recovery week, and mixes in a variety of terrain. I've been trying to find long grades for the sustained intervals and a mix of short harder climbs and flats for the short intervals.
Does it work? Too early to tell yet - I'm on week 5, where the intervals sessions are described in such technical terms as "you should feel as if there is nothing left in the tank" and "3 minutes at throw up limit" and "be close to home"! I have a "standard" 5 mile stretch I use as a benchmark and will use it as a check this weekend or next.
Sounds like your program is something along these lines. How long have you been following it? I've been told it will take 6-7 weeks before I notice an improvement, assuming an already solid base.
Does it work? Too early to tell yet - I'm on week 5, where the intervals sessions are described in such technical terms as "you should feel as if there is nothing left in the tank" and "3 minutes at throw up limit" and "be close to home"!
I have a "standard" 5 mile stretch I use as a benchmark and will use it as a check this weekend or next.Sounds like your program is something along these lines. How long have you been following it? I've been told it will take 6-7 weeks before I notice an improvement, assuming an already solid base.
06-26-07, 07:34 PM
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Originally Posted by adxm
More, longer, hard tempo rides. Find your "sweet spot" that you can hold hour after hour. This is much easier with a powermeter, but you can get a feel for it. You need to push this long distance threshold output level to get faster. And get comfortable with maintaining this output constantly - here's where using an HRM can deceive you into thinking you're working harder, or more evenly, than you are.
Also, are you taking in enough fluids and calories to maintain steady power over these distances?
If you want more interval workouts, I would try 5 minute intervals - hill or flat. I think this range will be more important for riding fast centuries than 1 minute intervals. They'll allow you to tackle shorter hills fast, without tiring yourself by going above your threshold.
Also, are you taking in enough fluids and calories to maintain steady power over these distances?
If you want more interval workouts, I would try 5 minute intervals - hill or flat. I think this range will be more important for riding fast centuries than 1 minute intervals. They'll allow you to tackle shorter hills fast, without tiring yourself by going above your threshold.
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06-26-07, 08:31 PM
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I'm hoping that adjusting my rear fender so it no longer rubs on my rear tire will help. I discovered the other day that I couldn't spin my rear wheel. Might be one of the reasons why my rides lately have been slogs.
If you actually find anything else that works, let me know. I've done intervals, hill climbing repeats, and advanced spinning classes, but none of it seems to help. Right now I'm trying to ride my commutes (67 kms round trip) as fast as I can.
And I'm getting much better about staying in the saddle for as long as I can. For a couple years there I had gotten into the habit of stopping by the side of the road and fussing with something every 10 kms or so. This new habit was pointed out to me by a rather frustrated riding partner ..... and so I've been working on staying in the saddle for a minimum of 40 kms, and doing all my fussing in the saddle rather than stopping and hopping off all the time.
If you actually find anything else that works, let me know. I've done intervals, hill climbing repeats, and advanced spinning classes, but none of it seems to help. Right now I'm trying to ride my commutes (67 kms round trip) as fast as I can.
And I'm getting much better about staying in the saddle for as long as I can. For a couple years there I had gotten into the habit of stopping by the side of the road and fussing with something every 10 kms or so. This new habit was pointed out to me by a rather frustrated riding partner ..... and so I've been working on staying in the saddle for a minimum of 40 kms, and doing all my fussing in the saddle rather than stopping and hopping off all the time.
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06-26-07, 08:54 PM
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If you are training only three days a week you may not need any slow ride recovery days unless you are training on back to back days on the weekend. I would move your short workout to at least 90 minutes and concentrate on holding higher wattages for longer periods instead of short all out sprints as has been mentioned above. Do some sprints too if you want for fun but you need more like 5-10 minute hard intervals followed by brisk recovery periods.
Then do at least two long rides a week both at a fast tempo. Do the hardest one after you have had two days rest and if you ride the day right after make that ride a longer really slow recovery ride of around 100 miles if you can.
So to recap:
One short hard day. It would be best if you did 90 - 120 minutes of hard cruise intervals and sprints.
One long hardish tempo ride where you keep your heart rate at a high aerobic level the whole time for about four to five hours. Medium pushing yourself the whole time or nearly the whole time. Try to add in a few hard short periods like charging up short hills which don't drain you too much.
One even longer but slower ride of five to six hours duration. But still pushing the pace a little if you feel strong. Slow but not so slow as to be a pace you can maintain all day.
Then do at least two long rides a week both at a fast tempo. Do the hardest one after you have had two days rest and if you ride the day right after make that ride a longer really slow recovery ride of around 100 miles if you can.
So to recap:
One short hard day. It would be best if you did 90 - 120 minutes of hard cruise intervals and sprints.
One long hardish tempo ride where you keep your heart rate at a high aerobic level the whole time for about four to five hours. Medium pushing yourself the whole time or nearly the whole time. Try to add in a few hard short periods like charging up short hills which don't drain you too much.
One even longer but slower ride of five to six hours duration. But still pushing the pace a little if you feel strong. Slow but not so slow as to be a pace you can maintain all day.
Last edited by Hezz; 06-26-07 at 09:02 PM.
06-26-07, 09:03 PM
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the coach i am working with has me riding 4-5 days a week with ample recovery time (active or passive).
for intervals i do 2 different types -
the shorter efforts are done on a .6 mile hill, about 5-6% grade (a bit variable) but topping to 9% for the last 50 yds. i ride the climb as fast as i can, pushing my HR up into high Z3. (we're only working with 4 HR zones) when i near the top I try to redline, pushing above 95% MHR (which I've only done on 2 occasions)
after clearing the hill i have a nice gradual 1 mile loop back to the base. i recover on the gradual downhill and repeat. usually 3-4 times in one session - but that number is going up, and i think towards then end of the program we built i'll be doing that 2 times in a week.
longer efforts are every 2 weeks - they are a 22 mile round trip. first 6+ miles is warmup, then i hit 4.4 miles climbing up to bolton valley ski area. grades range from 9% on up to 17%. sustained at 14% in areas. object is to work as hard as sustainably possible to finish the climb. redline the last stretch if you have anything left. recover on the downhill (hang on!)
i mix this with 2 hour Z1-2 rides and 3-4 hour "open zone" rides where the idea is to push the pace and recover. long rides on the weekends. i'm just getting into the intense weeks - next week i'll have back to back centuries after intervals, then an easy week...
its really important to build in rest days - active or passive.
we only get better, faster, stronger when our body has time to recover...
for intervals i do 2 different types -
the shorter efforts are done on a .6 mile hill, about 5-6% grade (a bit variable) but topping to 9% for the last 50 yds. i ride the climb as fast as i can, pushing my HR up into high Z3. (we're only working with 4 HR zones) when i near the top I try to redline, pushing above 95% MHR (which I've only done on 2 occasions)
after clearing the hill i have a nice gradual 1 mile loop back to the base. i recover on the gradual downhill and repeat. usually 3-4 times in one session - but that number is going up, and i think towards then end of the program we built i'll be doing that 2 times in a week.
longer efforts are every 2 weeks - they are a 22 mile round trip. first 6+ miles is warmup, then i hit 4.4 miles climbing up to bolton valley ski area. grades range from 9% on up to 17%. sustained at 14% in areas. object is to work as hard as sustainably possible to finish the climb. redline the last stretch if you have anything left. recover on the downhill (hang on!)
i mix this with 2 hour Z1-2 rides and 3-4 hour "open zone" rides where the idea is to push the pace and recover. long rides on the weekends. i'm just getting into the intense weeks - next week i'll have back to back centuries after intervals, then an easy week...
its really important to build in rest days - active or passive.
we only get better, faster, stronger when our body has time to recover...
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06-26-07, 09:54 PM
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Originally Posted by Machka
I'm hoping that adjusting my rear fender so it no longer rubs on my rear tire will help. I discovered the other day that I couldn't spin my rear wheel. Might be one of the reasons why my rides lately have been slogs.
If you actually find anything else that works, let me know. I've done intervals, hill climbing repeats, and advanced spinning classes, but none of it seems to help. Right now I'm trying to ride my commutes (67 kms round trip) as fast as I can.
And I'm getting much better about staying in the saddle for as long as I can. For a couple years there I had gotten into the habit of stopping by the side of the road and fussing with something every 10 kms or so. This new habit was pointed out to me by a rather frustrated riding partner ..... and so I've been working on staying in the saddle for a minimum of 40 kms, and doing all my fussing in the saddle rather than stopping and hopping off all the time.
If you actually find anything else that works, let me know. I've done intervals, hill climbing repeats, and advanced spinning classes, but none of it seems to help. Right now I'm trying to ride my commutes (67 kms round trip) as fast as I can.
And I'm getting much better about staying in the saddle for as long as I can. For a couple years there I had gotten into the habit of stopping by the side of the road and fussing with something every 10 kms or so. This new habit was pointed out to me by a rather frustrated riding partner ..... and so I've been working on staying in the saddle for a minimum of 40 kms, and doing all my fussing in the saddle rather than stopping and hopping off all the time.
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06-26-07, 10:02 PM
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Thanks to everyone for your thoughts. I'm going to have to read it all again and think about it before responding.
Can you elaborate on this? Why are they stupid?
Originally Posted by Six jours
Agreed on the intervals. Short intervals are not terribly useful to the long distance rider, IMO. One-legged workouts are, in my carefully considered opinion, stupid. YMMV.
06-26-07, 10:03 PM
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Originally Posted by ks1g
Bicycling Magazine recently ran a training plan for a "fast century". It basically consists of: 1 day/wk long intervals, 1 day/wk short all-out intervals, 1 day long ride at endurance pace with some short intervals. The other days are for recovery rides (2) [which are SLOW rides!], and other activities (weights, stretching, off). The overall program follows a cycle of 3-weeks increasing intensity followed by a lighter load recovery week, and mixes in a variety of terrain. I've been trying to find long grades for the sustained intervals and a mix of short harder climbs and flats for the short intervals.
Does it work? Too early to tell yet - I'm on week 5, where the intervals sessions are described in such technical terms as "you should feel as if there is nothing left in the tank" and "3 minutes at throw up limit" and "be close to home"! I have a "standard" 5 mile stretch I use as a benchmark and will use it as a check this weekend or next.
Sounds like your program is something along these lines. How long have you been following it? I've been told it will take 6-7 weeks before I notice an improvement, assuming an already solid base.
Does it work? Too early to tell yet - I'm on week 5, where the intervals sessions are described in such technical terms as "you should feel as if there is nothing left in the tank" and "3 minutes at throw up limit" and "be close to home"!
I have a "standard" 5 mile stretch I use as a benchmark and will use it as a check this weekend or next.Sounds like your program is something along these lines. How long have you been following it? I've been told it will take 6-7 weeks before I notice an improvement, assuming an already solid base.
06-26-07, 10:54 PM
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the advice you are getting on cyclingforum.com from daveryan is very good.
06-27-07, 07:46 AM
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Generally, the easiest way to improve Century-speed is to ride as much as you can. I'm surprised about so many references to speed work, Intervals etc..... That advice seems way off-base to me.
For the most part, Century riding is all about aerobic development. The best training for aerobic development is through cycling for hours and hours at a time. The 2nd most important aspect of performing a faster Century comes from each rider's ability to reach and sustain work at their aerobic threshold without depleting their glycogen before finishing the ride.
Since winds, hills and ever-so-slight accelerations can draw from glycogen reserves, it's important the rider knows how to select and endure a sustainable pace. If he rides too slow, then he fails to ride the best time, if he rides too fast, he risks glycogen depletion and possible bonk before finishing. Either case results in a sub-optimal finish-time.
Therefore, I recommend that anyone interested in achieving their best Century time, practice pacing during their workouts. Long steady, well-paced rides, that are finished with an ever-increasing average speed are the best method for building AT and learning to "read" your effort and pick speed.
Interval work and other mixed-effort rides, are a low priority unless the cyclist is already trained with a base of over several hundreds of miles per week. (250+) It's pacing and aerobic capacity that create fast Centuries, not power or sprinting.......
For the most part, Century riding is all about aerobic development. The best training for aerobic development is through cycling for hours and hours at a time. The 2nd most important aspect of performing a faster Century comes from each rider's ability to reach and sustain work at their aerobic threshold without depleting their glycogen before finishing the ride.
Since winds, hills and ever-so-slight accelerations can draw from glycogen reserves, it's important the rider knows how to select and endure a sustainable pace. If he rides too slow, then he fails to ride the best time, if he rides too fast, he risks glycogen depletion and possible bonk before finishing. Either case results in a sub-optimal finish-time.
Therefore, I recommend that anyone interested in achieving their best Century time, practice pacing during their workouts. Long steady, well-paced rides, that are finished with an ever-increasing average speed are the best method for building AT and learning to "read" your effort and pick speed.
Interval work and other mixed-effort rides, are a low priority unless the cyclist is already trained with a base of over several hundreds of miles per week. (250+) It's pacing and aerobic capacity that create fast Centuries, not power or sprinting.......
06-27-07, 08:52 AM
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Originally Posted by Richard Cranium
Generally, the easiest way to improve Century-speed is to ride as much as you can. I'm surprised about so many references to speed work, Intervals etc..... That advice seems way off-base to me.
For the most part, Century riding is all about aerobic development. The best training for aerobic development is through cycling for hours and hours at a time. The 2nd most important aspect of performing a faster Century comes from each rider's ability to reach and sustain work at their aerobic threshold without depleting their glycogen before finishing the ride.
Since winds, hills and ever-so-slight accelerations can draw from glycogen reserves, it's important the rider knows how to select and endure a sustainable pace. If he rides too slow, then he fails to ride the best time, if he rides too fast, he risks glycogen depletion and possible bonk before finishing. Either case results in a sub-optimal finish-time.
Therefore, I recommend that anyone interested in achieving their best Century time, practice pacing during their workouts. Long steady, well-paced rides, that are finished with an ever-increasing average speed are the best method for building AT and learning to "read" your effort and pick speed.
Interval work and other mixed-effort rides, are a low priority unless the cyclist is already trained with a base of over several hundreds of miles per week. (250+) It's pacing and aerobic capacity that create fast Centuries, not power or sprinting.......
For the most part, Century riding is all about aerobic development. The best training for aerobic development is through cycling for hours and hours at a time. The 2nd most important aspect of performing a faster Century comes from each rider's ability to reach and sustain work at their aerobic threshold without depleting their glycogen before finishing the ride.
Since winds, hills and ever-so-slight accelerations can draw from glycogen reserves, it's important the rider knows how to select and endure a sustainable pace. If he rides too slow, then he fails to ride the best time, if he rides too fast, he risks glycogen depletion and possible bonk before finishing. Either case results in a sub-optimal finish-time.
Therefore, I recommend that anyone interested in achieving their best Century time, practice pacing during their workouts. Long steady, well-paced rides, that are finished with an ever-increasing average speed are the best method for building AT and learning to "read" your effort and pick speed.
Interval work and other mixed-effort rides, are a low priority unless the cyclist is already trained with a base of over several hundreds of miles per week. (250+) It's pacing and aerobic capacity that create fast Centuries, not power or sprinting.......
06-27-07, 09:07 AM
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Originally Posted by donrhummy
I don't agree. I agree that base miles are important but just riding LSD does not increase your speed. Last year I tried that, riding 300+ miles a week and doing 7 rides of 100+ miles in 8 weeks, yet my century time pretty much stayed the same. That's why this year i want to try a diff. route. I know that I still need the base and the aerobic training, but I also need to train other aspects of my "engine" that I can't train if I have to make it 100+ miles in a ride.
+1 Same here. I rode a brevet series last year and lots of long rides. Late in the season I started intervals and long, hard sessions, pushing my limits, blowing up if I did and struggling home, or doing repeats on hills, etc. It was only at the end of the season that I started seeing gains in performance - specifically climbing - and where I live, if you want to do a fast century, you need to be able to climb.
I disagree with RC that you need a 250+ mile per week base to start intervals. My coach had me starting an interval session a week when I hit 150 miles per week, and these will get harder / longer now that I'm breaking 200 a week.
A base is important, no doubt. But my guess is that someone asking about riding fast centuries and imrpoving their LD speed is someone who has a base to work with.
Full read here.
Originally Posted by UMCATrainingArticle
John: "If you rode the C/T at a wattage equivalent to approximately 75% of your lactate threshold for months, you wouldn't increase your power. What you would do is increase the time you could ride at that level of exertion. At relatively low levels of exertion, all you're working are the slow-twitch muscles.
"To build power, you also need to overload the fast-twitch muscles, which only start working when you are going pretty hard . . . and overload the heart so that you increase the stroke volume to deliver more blood to those working muscles . . . and overload the lactate system so your body can clear lactate more efficiently so you don't go anaerobic.
"That's why, if all you ever do is LSD, you'll only be a slow rider.
"My training system has three phases:
* Base: building endurance to go long (slowly)
* Intensity: building power to go fast/hard (for short distances)
* Peak: developing cruising speed for events - faster than your LSD rides, but not as fast as intensity rides "To improve you need to build your endurance, and then change the overload to build power, etc.
Bill: "I understand, I think, what you are saying. But I've also read that runners and cyclists do too much intensity and that you can improve over time with just LSD training."
John: "Yes, people do too much hard riding and not enough steady distance. And yes, you can get marginal increases in speed with just LSD, but that is attributable to improved economy and efficiency. You're running with less wasted motion, riding with a rounder stroke, etc. It doesn't have much to do with increased cardio-vascular output nor increased muscle power.
"To build power, you also need to overload the fast-twitch muscles, which only start working when you are going pretty hard . . . and overload the heart so that you increase the stroke volume to deliver more blood to those working muscles . . . and overload the lactate system so your body can clear lactate more efficiently so you don't go anaerobic.
"That's why, if all you ever do is LSD, you'll only be a slow rider.
"My training system has three phases:
* Base: building endurance to go long (slowly)
* Intensity: building power to go fast/hard (for short distances)
* Peak: developing cruising speed for events - faster than your LSD rides, but not as fast as intensity rides "To improve you need to build your endurance, and then change the overload to build power, etc.
Bill: "I understand, I think, what you are saying. But I've also read that runners and cyclists do too much intensity and that you can improve over time with just LSD training."
John: "Yes, people do too much hard riding and not enough steady distance. And yes, you can get marginal increases in speed with just LSD, but that is attributable to improved economy and efficiency. You're running with less wasted motion, riding with a rounder stroke, etc. It doesn't have much to do with increased cardio-vascular output nor increased muscle power.
And More:
Originally Posted by UMCATrainingArticle
The big question is whether or not you need to do all four types of intervals to achieve these benefits? No one doing ultra events rides above AT if they are pacing themselves to do their best. Could you skip the Lactate and/or VO2 Max intervals? That would be nice, because they are very hard.
You can enter, and often finish, ultra events without going through this kind of training, but it is a pay me now or pay me later situation. You can train in your comfort zone and suffer through the event you've set as your season goal. Or, you can suffer during the training and actually enjoy your target event, with the mental edge of knowing you've paid your dues. Since the mental aspect of ultras is so important, you will also be much more likely to get through the tough periods and avoid the dreaded DNF.
There are specific articles for 12/24 hour events, and I think some for fast centuries and doubles.
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So long. Been nice knowing you BF.... to all the friends I've made here and in real life... its been great. But this place needs an enema.
So long. Been nice knowing you BF.... to all the friends I've made here and in real life... its been great. But this place needs an enema.
Last edited by bmike; 06-27-07 at 09:14 AM.
06-27-07, 09:51 AM
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I'm hoping that adjusting my rear fender so it no longer rubs on my rear tire will help. I discovered the other day that I couldn't spin my rear wheel. Might be one of the reasons why my rides lately have been slogs.
06-27-07, 09:58 AM
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Can you elaborate on this? Why are they stupid?
Bottom line, it didn't do anything. Lots of folks made all sorts of claims about how they became faster riders, smoother pedalers, better lovers, and what have you, but nobody got any faster, pedal strokes were not improved, wives still bought vibrators. IMO it simply took time away from workouts of proven effectiveness, and I was more than happy to have the competition putting effort into it. (I would have preferred they all take up smoking, but that's looking a gift horse in the mouth, I suppose.)
I guess the whole experience left me feeling that the best thing to be said for one-legged training is "It probably won't hurt anything". Which is faint praise indeed.
Last edited by Six jours; 06-27-07 at 10:12 AM.
06-27-07, 10:07 AM
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For the most part, Century riding is all about aerobic development. The best training for aerobic development is through cycling for hours and hours at a time. The 2nd most important aspect of performing a faster Century comes from each rider's ability to reach and sustain work at their aerobic threshold without depleting their glycogen before finishing the ride.
Base is extremely important, although I don't think there are many hard-and-fast rules about how many miles per week are appropriate before adding intervals. The standard advice is to have a thousand miles under your legs before starting anything hard, which isn't bad advice, in my experience. Overall, though, the larger the base, the taller the top of the pyramid. If you can build your interval program on top of a 10,000 mile base, you'll do alright. If you have to make do with less, you'll end up with less. C'est la vie, at least for those of us who can't train full time.
Last edited by Six jours; 06-27-07 at 10:14 AM.
06-27-07, 10:10 AM
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Originally Posted by Six jours
C'est la vie, at least for those of us who can't train full time.
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So long. Been nice knowing you BF.... to all the friends I've made here and in real life... its been great. But this place needs an enema.
So long. Been nice knowing you BF.... to all the friends I've made here and in real life... its been great. But this place needs an enema.
06-27-07, 10:14 AM
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Originally Posted by Six jours
Agreed on the intervals. Short intervals are not terribly useful to the long distance rider, IMO. One-legged workouts are, in my carefully considered opinion, stupid. YMMV.
In your shoes, I'd try something along the lines of 4x7 minutes at a pace that you can just maintain to the end. Suitably long hills can be perfect for this sort of thing, as you can bust your arse to the top, turn around and coast back down for recovery, and then do it again.
In your shoes, I'd try something along the lines of 4x7 minutes at a pace that you can just maintain to the end. Suitably long hills can be perfect for this sort of thing, as you can bust your arse to the top, turn around and coast back down for recovery, and then do it again.
Training to increase century speed depends on what type of centuries one is riding. Are you riding with a group of competitive sport riders on organized centuries? Then training for long distance racing is appropriate. Since a century is considered a long distance for most in racing terms in the USA, aerobic base is paramount. Aerobic base determines how well one recovers from short bursts of high intensity effort, eg. short hills, staying with faster rides at the start of the ride, and riding out of turns, etc...
Then high intensity training, HIT, comes into play with an appropriate mix of short intervals, long intervals, and tempo work. The amount of HIT you will be able to do in training will depend on your aerobic base.
If you are riding solo, then you aren't going to need to match the efforts of other riders, so short HIT becomes less important and long HIT and tempo work becomes more important. The BICYCLING magazine formula is basically sound. YMMV
06-27-07, 10:16 AM
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I don’t do huge base miles either. I’ve been working with a coach the past few years and I’m get faster every year. This year I started training for my season the first of Nov. In Nov. and Dec. I never had a week over 90 miles. In Jan. I had 2 weeks of 135 miles. Feb. all 4 weeks were 100 miles+ with 1 week being 140 miles. March 31 was my first double, that month I did 132, 201, 225 then tapered to 120 the week before the double. IMO you need quality miles, not quantity miles and for course proper rest. This year I’ve put in 200 less training miles and I’m riding better and faster. The triple century I just did I was hour faster this year than last year.
As I said before one of the big things I’ve learned is to be smooth, and I think I have learned that in the past few years. When I first started ride LD events I was all over the place trying to ride with this guy, jumping on a tandem as it screamed by and burning up. I’ve learned to ride within my range let everyone else ride there ride and concentrate on my ride. I’ve found now that people will pass me in the first part and I’ll be passing them at the finish. It’s taken me some time to learn what my body is telling me on a ride and knowing when I can push or it’s going to be a slower day.
Try to record all the info from your LD rides, look back at that info see what worked and what went wrong. Try to spend less time in rest stops, this is a big one for me. It’s easy to see a friend and start visiting and the first thing you know you’ve wasted 20-30 minutes. If you’re doing a LD event figure out what you need to do in the rest stop before you get there. When get there you can grab what you need and get back on the road.
As I said before one of the big things I’ve learned is to be smooth, and I think I have learned that in the past few years. When I first started ride LD events I was all over the place trying to ride with this guy, jumping on a tandem as it screamed by and burning up. I’ve learned to ride within my range let everyone else ride there ride and concentrate on my ride. I’ve found now that people will pass me in the first part and I’ll be passing them at the finish. It’s taken me some time to learn what my body is telling me on a ride and knowing when I can push or it’s going to be a slower day.
Try to record all the info from your LD rides, look back at that info see what worked and what went wrong. Try to spend less time in rest stops, this is a big one for me. It’s easy to see a friend and start visiting and the first thing you know you’ve wasted 20-30 minutes. If you’re doing a LD event figure out what you need to do in the rest stop before you get there. When get there you can grab what you need and get back on the road.
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06-27-07, 02:34 PM
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I don't agree. I agree that base miles are important but just riding LSD does not increase your speed. Last year I tried that, riding 300+ miles a week and doing 7 rides of 100+ miles in 8 weeks, yet my century time pretty much stayed the same.