astonv0l

So.....how do I train to increase my average speed? I can put in lots of miles and any training thats needed

Usetacould

Sheesh! Books have been written on such things.

Generally speaking, riding with a fast group (that you can still stay with) and motor pacing will do it. Intervals are the bread and butter of most racers, and they replicate the on and off nature of some races. When you get into the how to do each of these, you're going to get more opinions than there are jailed academics in China.

waterrockets 

The easiest way I've found is to ride faster.

LowCel 

Either that or do less climbing. Oh, and finding all downhill routes helps as well.

astonv0l

Thanks guys, sorry to bother you with my basic question.I never thought about riding faster. I'll go and find some "downhill routes" then off to Barnes & Nobel.

LowCel 

In all seriousness the way to get faster is by doing different types of intervals as well as doing tempo and threshold work. There is no quick answer. The quickest answer I can give you is to recommend the Cyclist's Training Bible by Joe Friel. It will do wonders for your cycling.

branman1986

motorpace?

Usetacould

What I meant by the "book" thing was that there are alot of ways to go about getting faster. It's kind of the whole point when it comes to race training. Now there are plenty of good books out there, but for my money, getting with a group that rides at a challenging, yet doable speed for you will improve your overall speed, as well as handling abilities. Faster groups tend to be more competitive between themselves (good motivation), as well as a little tough to break into sometimes depending on the people.

LowCel 

Riding directly behind someone in either a car/motorcycle/scooter. It helps you get used to riding at faster speeds.

waterrockets 

Yeah, we're just taking your question literally.

+1 to intervals. Favor quality over quantity.

Do a BF search for "sprints intervals" (no quotes) and poke around some of the threads there for some training suggestions.

Usetacould

One other thing I was often guilty of back in the day, is paying too much attention to your average speed. Also, if you really want to get an accurate reading, clear your computer after your warm-up, and take your marker for it before your cooldown.

FatguyRacer

While at B&N, try to find this book.

https://www.amazon.com/Ride-Fast-Spee...5804209&sr=8-7


Very simplistic approach to a singular goal. I read the book while sitting in the B&N cafe and found most of it to be stuff i've known for years, but for someone just starting out it's perfect. Cheap too!

sillywabbit

Try using a runner's parachute. Just watch when u slow down

astonv0l

Dont take this the wrong way (I know some of you will) but the reason I, and others ask these "simple" questions is that we know there are seasoned riders here with lots of experience. If nearly every time we post a question we are going to get the typical "read a book" or other smart arsed remark, you may find people just not bothering to ask. I know I sound like I am whining but, I think this forum is great and it has helped me over the years to be a better cyclist but, if all I have to do is buy a book or do a search on google, why am I here?
I don't mind a laugh either and it was great to see some replys that I can use to help me improve. By the way, I just got back from doing the Booty ride in Charlotte. 21 hrs of riding (not constant) and nearly 320 mile in all. I could have gone further but my average speed was low, thats the reason for my original question. Thanks anyway guys.

knobster

You could join the local rides. There are two that are pretty good. Cycles de Oro and Paceline have rides there that will frustrate you and hopefully make you faster. Just have to make sure you have a good idea of where you are, because they will drop you.
I live in Greensboro also.

rizz

You don't need a book. Just lay out a plan on your computer and increase the training every week and make sure you stick to it.

Do one day hills, one day distance, two days intervals, one day off, and two days to do whatever tickles your fancy. Get a cheap cyclometer/computer from your local Wal-Mart and use that to judge your performance. Set the first week at whatever you're doing now or pick some random numbers and adjust your schedule appropriately.

The most important thing is to set goals and hit them. If you're just guessing, then you'll have a hard time improving.

VoodooRada

Take the following points with the usual disclaimers; but these are specific things I've done this year. My average speed this July was about 1mph over my average last July. Keep in mind I'm still slow. The relative averages are 17 this year compared to 16 mph last year. Still, a 6% improvement over the same routes and same mileage is significant. In no particular order:

Get aero, cheap. Set your position so that you ride most in the drops. My handlebars are set about 1" below my saddle height. I also grabbed two hints from a Bicycling article on the MIT cycling team: ride without gloves, and when riding with one water bottle, carry it on the seat tube.

In the height of riding season, do no resistance training for your legs. I haven't done squats, leg presses, leg curls or anything of the sort since April. My speed increases became noticeable in May, and my legs aren't constantly fatigued.

Do a core strength routine. I do the core routine on Bicycling's website at least twice a week.

Give up some cadence rpm's for higher gears. I started road riding again in the Lance era, and was obsessed with the 100-110rpm cadence. This year, I pulled the cadence sensors off all my cyclocomputers and make a conscious effort to turn a higher gear at a slightly lower cadence.

Delay your downshifts on hills. I picked up a great old bike over the winter, and decided to keep downtube shifters on it. I'm less "trigger happy" with my shifts, and go further up the hills on plain, old-fashioned grunt.

Get a cheap, heavy bike. Ride it as fast as your lighter bike.

Ride alone. Consider every headwind an interval.

Sasquatchula

For the search function?



Boy, I'm gonna regret that...

ericgu

I agree that you need a book or three. Friel, carmichael, Burke all have stuff that's useful.

The short answer is:

* Strength
* Aero
* Aerobic base
* Tempo rides
* intervals.