Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

after first crit -- want to improve speed

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

after first crit -- want to improve speed

Old 04-26-14, 04:32 PM
  #1  
hambertloot
Senior Member
Thread Starter
 
Join Date: Jun 2012
Posts: 151
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
after first crit -- want to improve speed

So I just raced my first crit and took 2nd out of 20 riders in the field. I am a junior and am quite happy with the results! I just want to really focus on getting faster now and from what I have read, since I have been cycling for only 1.5 years, everybody is saying to just ride more. Been putting in 15hr weeks so far with only around 2 days per week of hitting the hills hard. I am always riding in the hills but usually just going up really easy.

The crits are all flat though so I am not sure how good hill training is for me? I also do one long 4-6 hour ride per week really easy (14-15mph), though I am not sure if that is good for my crit training also

I really enjoy hills and long rides, but you dont really do road races until you are cat 3, maybe cat 3... At least around where I am in pennsylvania.

how is my training looking so far do ya'll think thanks
hambertloot is offline  
Old 04-26-14, 06:37 PM
  #2  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 14,873

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 85 Post(s)
Tagged: 0 Thread(s)
Quoted: 1758 Post(s)
Liked 18 Times in 16 Posts
Some Real Racers will probably jump in here . . .

However, it is said that the way to get to ride faster is to ride faster. So try intervals at 30 mph or as close to that as you can get. Hold it as long as you can, recover, repeat. Say 2 sets of 3 on a moderate ride and after you're well warmed up. Really work on your aero position and form during these. Quit when you can't hit your speed any more. Crits are all about anaerobic efforts, recovering, and doing it again and again. So that's what you want to do. Try the "33" Road Bike Racing for better information. There's a sticky for intervals that's very useful and those folks are a mine of information.

You are doing great on your strong foundation. Chapeau!
Carbonfiberboy is offline  
Old 04-26-14, 07:46 PM
  #3  
Dudelsack 
A might bewildered...
 
Dudelsack's Avatar
 
Join Date: Oct 2011
Location: Loovul
Posts: 6,529

Bikes: Bacchetta Giro ATT 26; Lemond Buenos Aires

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 80 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
You're awesome.

I was was just over at Amazon buying bike stuff I don't really need. There is a ton of info to be had. Buy a few books on training.
__________________
We are on earth to help others; what on earth the others are here for I dont know.
Dudelsack is offline  
Old 04-27-14, 06:05 AM
  #4  
Rowan
Senior Member
 
Join Date: Jun 2003
Posts: 16,759
Mentioned: 120 Post(s)
Tagged: 0 Thread(s)
Quoted: 1427 Post(s)
Liked 21 Times in 14 Posts
Originally Posted by Carbonfiberboy View Post
Some Real Racers will probably jump in here . . .

However, it is said that the way to get to ride faster is to ride faster. So try intervals at 30 mph or as close to that as you can get. Hold it as long as you can, recover, repeat. Say 2 sets of 3 on a moderate ride and after you're well warmed up. Really work on your aero position and form during these. Quit when you can't hit your speed any more. Crits are all about anaerobic efforts, recovering, and doing it again and again. So that's what you want to do. Try the "33" Road Bike Racing for better information. There's a sticky for intervals that's very useful and those folks are a mine of information.

You are doing great on your strong foundation. Chapeau!
Actually, he could short circuit all this and find a decent cycling coach to take him under their wing. That coach then might be able to come up with a training program that works on speed, but more importantly, the ability to cope with acceleration and surges. The OP, as a junior, obviously must have some talent to finish second in a crit, and at least consulting with a club coach might be helpful.
Rowan is offline  
Old 04-27-14, 08:41 AM
  #5  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 14,873

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 85 Post(s)
Tagged: 0 Thread(s)
Quoted: 1758 Post(s)
Liked 18 Times in 16 Posts
I should have also mentioned sprint training. You usually can't win without winning the sprint. The traditional sprint workout is to do 30 second near maximal sprints with 5 minutes between sprints. Do a set of 6. Two other things: in your biggest gear, slow down to 10 mph or less, then accelerate all out until you are spinning, but not a full sprint. Focus on maximum pedal pressure. Recover well. Repeat 12 times. The other thing is weights, barbell squats in particular.
Carbonfiberboy is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
sairam6087
Southern California
10
08-12-17 05:25 PM
Pilky
Bicycle Mechanics
13
04-17-17 03:27 PM
santinuro
Singlespeed & Fixed Gear
21
02-27-15 10:08 PM
davitcof
Classic & Vintage
5
03-14-11 07:50 PM
alteredwheels
Touring
2
01-05-07 11:16 AM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.