dma

I am pretty new to cycling, but want to get a lot better by the summer. I do have some endurance training background, as I am currently a high school distance runner that has run under 17 for 5k. Because of this, I have little time to bike. What can I do to improve from 15 mph to 20 mph by July, if I can only bike once a week?

botto 

or some good:

AEO

Try sprinting practice.
People with more fast twitch muscles generally do better at cycling since the muscle type used is the same (although, not the same set of muscles).

Either that or some of the above. Doping is the best way since the other method takes time in the saddle

kniprm

pray

fordfasterr

ride at least 60 miles every time you get on the bike. LOL and then pray.

Second Mouse

What's the hurry? You're in high school. Are you looking to start racing in July?

mezza

Is riding to school a few days a week an option?

blindvelcro

Actually just doping will do nothing for your performance. Without hard intense training even doping will be a waste of money

jkizzle

its easy. drive your bike to the top of a mountain. ride down. stop at the base. = 20mph ride.

prendrefeu

Ride everyday or as much as possible, and ride with people who are better than you. Once you are their equal or better, start riding with people who are better than you. Repeat.

Climbing: find climbs that kick your ass. Climb. Descend. Repeat.

Follow the recommended steps here, as well.

Other than that - make sure to have good nutrition and hydration. Stretch and massage your muscles so you can keep going without too much fatigue (get a foam roller, perhaps "the stick" for self-massage).


That's about it.

GuitarWizard

+1

I did this in high school....was only 10 miles a day, but after a few months in, I made it from the high school to my house in 15:30.....5 miles, and that included all stop lights and signs. On a mountain bike with knobbies and a back pack on.

Homebrew01

A bit of a conflict here.

patentcad

Hire Pcad to race for you.

tekhna

Yep. Without a lot more riding, and some EPO it's not going to happen. Throw in the fact that running fitness does not translate to cycling fitness, and you might not make it to 16 mph.

madscot13

training= speed
doping= tammy

blindvelcro

Training+doping+balco investigation= tammy

dma

That 15 mph ride (20 miles) was my first hard ride ever, so I am positive there is room for improvement. Is there any workouts I can do each week to improve, or things I can do to work on the muscles for biking? The reason I can't bike often is because I run every day for track, which is also the reason I cant bike to school. Running is by far my main priority, but I want to become a decent biker for several reasons. I'm doing some tris in the summer, so this will help alot. I plan on doing some of those week long events, also. Finally, I want to get better simply because I enjoy cycling.

chipcom 

If you want to improve your cycling, you gotta ride. You can do exercises and spinning sessions, but in the end there is no substitute for riding, just as there is no substitute for running if you want to improve your running. If you enjoy cycling and are serious about improving, you'll find the time to ride rather than make excuses why you can't.

Dubbayoo

kids these days....always want the instant score.

dma

I understand that there are no short cuts, of course, but there is an efficient way to train and an inefficent way to train. And obviously I cant bike everyday after running either a race, a hard workout, or 6-10 miles.
I greatly appreciate any real advice.

wrote4luck

Go buy that "cyclists training bible." I think Carmichael wrote it. It has alot of the information you are looking for. For me, if I wanted to get faster quickly, I'd find the fastest group of racers in my area and train with them.

DataJunkie

Joe Friel wrote the cyclist training bible.

I have it and it seems to be a good read. However, I do not race and do not understand why I purchased it in the first place. Still looking for the Fred's Training Bible.

patentcad

>>Still looking for the Fred's Training Bible.<<

Chipcom, didn't you write that book, the one where Training Cycles are interspersed with Donut Cycles?

By the way, I will only be eating broccoli and the occasional piece of broiled chicken until after mid May in my attempts to get more Rasmussenesque.

Spreggy

There's a certain amount of riding you just have to do to improve. Intervals are certainly the direction to go.

Says who? This early in your training, you need to get some long steady miles in. No need to bust your ass on these days.

chipcom 

Why not? When I was in HS I had no trouble riding 5 miles to work after football/wrestling practice, then riding 5 miles home from work too. What may be 'obvious' to you isn't so obvious to some. My 'real advice' to you is to HTFU, champions find a way.