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i want to get faster

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i want to get faster

Old 03-18-11, 06:14 AM
  #1  
plx
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i want to get faster

Today a did a 2 km climb with 150 watt average. i was going pretty hard and generating so little power
i can do 60,70 miles with 15 mph average, which is slow
i'am 175 cm, 70kg and 22 years old.

So how do i build more power, more endurance etc
give me an example of a good training week for me, i can spend 16 hours/week

thanks in advance
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Old 03-18-11, 06:19 AM
  #2  
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1) Ride more.
2) Interval training with a heart rate monitor and/or power meter.
3) 15MPH average over 70 miles ain't That bad for us mere mortals.
4) Don't worry about average speed.
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Old 03-18-11, 06:32 AM
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and ride with faster people.
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Old 03-18-11, 06:41 AM
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The far more knowledgeable folks here can give you more nuanced training info, but I saw a marked improvement when I finally stopped trying to spin (maintain a cadence of ~90) my way uphill.
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Old 03-18-11, 06:49 AM
  #5  
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Originally Posted by plx View Post
Today a did a 2 km climb with 150 watt average. i was going pretty hard and generating so little power
i can do 60,70 miles with 15 mph average, which is slow
i'am 175 cm, 70kg and 22 years old.

So how do i build more power, more endurance etc
give me an example of a good training week for me, i can spend 16 hours/week

thanks in advance
60 miles with 15 mph could be really fast if it's not flat.
Is 150 watt from a power meter? Or one of those online calculators?
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Old 03-18-11, 07:11 AM
  #6  
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Originally Posted by hao View Post
60 miles with 15 mph could be really fast if it's not flat.
Is 150 watt from a power meter? Or one of those online calculators?
That's around my average for a relatively flat 60 miles, I suck!
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Old 03-18-11, 07:12 AM
  #7  
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online calculator lol
can't afford a powermeter
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Old 03-18-11, 08:23 AM
  #8  
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To get faster you need to:

1. Ride more
2. Ride with people faster than you.
3. Do intervals (the racing forum has a good list of work outs)
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Old 03-18-11, 08:29 AM
  #9  
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Me too.
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Old 03-18-11, 08:41 AM
  #10  
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EPO FTW.

Just kidding (mostly).

I agree with above, ride more, do intervals, join a club and ride with the guys who are just slightly faster than you.

You may also wish to get a training book, I like Chris Carmichael's ones.

If you don't have a HRM you should probably get one to establish the appropriate training zones. If you have money to burn go ahead and get a power meter too.
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Old 03-18-11, 08:47 AM
  #11  
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Besides doing intervals on your own, ride with other people who are just a little bit faster than you. It's easier to push yourself in a group. But don't ride with people who are waaay faster. If you get dropped in 10 minutes then it's kinda useless, and depressing.
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Old 03-18-11, 08:47 AM
  #12  
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I feel like I've been around here long enough to jump on the "Ride more" train....so RIDE MORE.

Seriously though, I've been riding for a little over a year. Seriously since about November.
I started just to lose some weight, but now it's turned into somewhat of an addition.
(The weight thing worked though, started at 174 and today I weighed 148. I'm 5'7" and 28yrs).

I've found that it really is true that riding more helps. But that in itself won't make you faster I started just riding. Same speeds. Then I started doing intervals. Same speeds.
Then I started a more regimented system (my own) that consists of three hard interval sets a week, tempo rides when not doing intervals and one rest day. I average between 80-100 miles a week. (This is low, but I work too much and am planning a wedding.) This combination has increased my average speed for an hour 3mph in two months. This speed is on a KK Road Machine, which I believe is much harder than riding on the road. I'm waiting for some nice weather to see how this translates to the road.

BTW, my intervals consist of SufferFest videos. I tried Spinervals but couldn't stand staring an 100+ sweaty riders while Coach Troy barked orders for an hour any longer.

Last edited by ancker; 03-18-11 at 08:49 AM. Reason: fixed typos
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Old 03-18-11, 10:21 AM
  #13  
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I think an HRM is for the "advanced class". Intervals based on perceived effort are simple and effective to start with. Get the Carmichael book or maybe this -

https://www.training4cyclists.com/

- the guy is a coach and an MD and his stuff looks very sound.
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Old 03-18-11, 10:26 AM
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I'm in the same boat. What has been helping me so far is to:

1. pay for a professional bike fit
2. think of long rides as hard workouts instead of "leisure rides"
3. follow other people's advice about riding more and riding with faster riders
4. do intervals

Last year I averaged 14 mph, and now I'm up to 15.5 mph for long rides.
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Old 03-18-11, 10:30 AM
  #15  
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Originally Posted by plx View Post
online calculator lol
can't afford a powermeter
A used first generation Powertap can be found for about $250 built into a wheel with computer and heart rate strap. Validating that the zero is at 512 +/- 8 inch-lbs would be prudent.

It'll be "heavy", wired, not talk to a sexy Garmin computer, and be Shimano/SRAM only.

Unlike heart rate it will work for anaerobic efforts, responds immediately so you don't start long intervals too hard, and doesn't drift so you won't be slacking at the end of a work out and know when to end an interval set because your power has dropped too much and digging deep doesn't fix it.
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Old 03-18-11, 10:42 AM
  #16  
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Originally Posted by plx View Post
online calculator lol
Are you sure you did it right? 150w sounds low.
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Old 03-18-11, 11:31 AM
  #17  
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2. think of long rides as hard workouts instead of "leisure rides"
This. Swimmers refer to it as "garbage yardage," i.e. comfortably racking up the distance, but with little exertion. Other than for warmups, cooldowns, and trying out new gear, leisure rides serve a very small purpose and will do little to make you faster.
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Old 03-18-11, 12:01 PM
  #18  
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Get a bike fit.
Read Chris Carmichael's Time Crunched Cyclist book
Ride with faster riders.

I spent two years riding with club riders who were no faster than me and I made no progress. This year I spend my weekend mornings getting dropped by a bunch of great guys who have been very encouraging ... you know ... despite the dropping. I just hang on as long as I can, mark the guy who is the next fastest and try for dear life to hold his wheel. My year goal is to just be able to ride in the pack for the training rides. Building a base fitness I will tweak with harder interval work and racing next year. Much like parenting - I am sorry I started riding so late in life. I really love it!
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Old 03-18-11, 02:29 PM
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Originally Posted by ericm979 View Post
Are you sure you did it right? 150w sounds low.
it's sad but it's probably not too far

Originally Posted by Ultraslide View Post
Get a bike fit.
Read Chris Carmichael's Time Crunched Cyclist book
Ride with faster riders.

I spent two years riding with club riders who were no faster than me and I made no progress. This year I spend my weekend mornings getting dropped by a bunch of great guys who have been very encouraging ... you know ... despite the dropping. I just hang on as long as I can, mark the guy who is the next fastest and try for dear life to hold his wheel. My year goal is to just be able to ride in the pack for the training rides. Building a base fitness I will tweak with harder interval work and racing next year. Much like parenting - I am sorry I started riding so late in life. I really love it!
i would really like to do group rides but now where i'am living there are no cyclists, its a rural zone, there are lots of cows, donkeys, dogs but no cyclists
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Old 03-18-11, 02:37 PM
  #20  
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Originally Posted by plx View Post
I would really like to do group rides but now where i'am living there are no cyclists, its a rural zone, there are lots of cows, donkeys, dogs but no cyclists
Bummer. That does make it tough. You should look into creating a training plan for yourself. There are lots of resources here and on the net to help with that.
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Old 03-18-11, 02:46 PM
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Originally Posted by Drew Eckhardt View Post
A used first generation Powertap can be found for about $250 built into a wheel with computer and heart rate strap. Validating that the zero is at 512 +/- 8 inch-lbs would be prudent.

It'll be "heavy", wired, not talk to a sexy Garmin computer, and be Shimano/SRAM only.

Unlike heart rate it will work for anaerobic efforts, responds immediately so you don't start long intervals too hard, and doesn't drift so you won't be slacking at the end of a work out and know when to end an interval set because your power has dropped too much and digging deep doesn't fix it.
I don't agree that this is the best advice for new riders. A PT gives you lots of extremely useful information, but it's only useful if you understand what it means and are willing to put the time and energy into using it. That time and energy is not insignificant.

Spend a while JRA, doing group rides, trying out some intervals, learning about HR, learning the basics of training and periodization, and when you stop improving and start to plateau consider moving to power.
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Old 03-18-11, 02:51 PM
  #22  
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you have to do lots of squatz and also you have to eat lots of oatz
these are simple steps which will propel you at lightning speed towards massive guads and ability to drope the hammer like cancellara on your opponents
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Old 03-18-11, 03:03 PM
  #23  
plx
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Originally Posted by blamire View Post
you have to do lots of squatz and also you have to eat lots of oatz
these are simple steps which will propel you at lightning speed towards massive guads and ability to drope the hammer like cancellara on your opponents
i already eat lots of oatz i guess it's squatz what is missing, thanks
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Old 03-18-11, 03:18 PM
  #24  
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Lose some 7 kilos to start
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Old 03-18-11, 03:20 PM
  #25  
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In the winter, check to see if any of your local bike stores offer computrainer courses I highly suggest taking them. I went from 197 avg watt threshold on a 20min tt go to 246 avg watts in a matter of 4 months with a four week break between classes during Dec/Jan timeframe. I'm very pleased and I went from 190lbs to 175lbs. I'm starting to see the results on the road for the last couple days and I have my first set of races this weekend. sleep (8-9 hours a night) and diet were also modified.

single leg drills
intervals
riding with people faster / good competition (key for me)
rest and recovery rides
diet
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