Getting Faster

BMKN

How can I improve my cycling fitness to be able to hold high 30kph consistently over longer distances, currently I can hold 34-40kph on flat ground with a small tail wind for maybe 2km, 34kph with no wind or low windfor 5km provided no hills or stopping, I want to increase my speed but my legs and lungs let me down, I generally cycle 2-300km per week I do hill climbing as often as I can and sprints, I am 27 years old Male, my best 20km was 41mins on my work commute I generally train 13hours per week sometimes more mixed swimming and running. I seem to be stuck in a rut with my improvements. Badly need advice,

daragh_

Are you doing all that on your own or with Club?

BMKN

On my own. I am part of Pulse club but I rarely get a chance to go on cycles at the weekend

daragh_

Bearing in mind I know feck all about proper training.....

You seem to be doing a lot during the week. maybe all that swimming and running is holding you back?

Spend more time cycling with your Tri-Club, or join a Cycling Specific Club. I found my average speed and endurance levels increased a lot when I started riding with Cyclists who were faster and stronger than me. I just couldn't push beyond the level I was comfortable with on my own.

Lumen

Depends on what you're training for.

If you want steady fast speed, that's time trialling.

For short distance (<20 min) you need high lactate threshold and high VO2Max.
For medium distance (20-90 min) you need high lactate threshold.
For long distance (>90 min) you need high lactate threshold and large glycogen stores.
For ultra distrance (>4 hours) you need good fat burning.

Training will focus on these distance-dependent demands, but as you can see the lactate threshold is a common factor in all but ultra distance.

Standard protocol for increasing lactate threshold is 20 minute intervals with recovery in between, but don't be tempted to push too hard in the intervals - you should be going at an intensity you could sustain for one hour continuously (with appropriate willpower).

VO2Max intervals are typically something like 3-4 mins at you max 5 minute pace with 2-3 minutes recovery.

Don't do more than 2-3 hard sessions a week, and do no hard sessions on every fourth week.

Hmmzis

When and how do you recover? From my own experience I can say that skimping on recovery is just asking for trouble. Training only creates the potential for improvement that is realized during periods of rest.

You seem to have already a high training load as is for an amateur (I'm assuming you're one). Doing targeted structured training sessions will get you to a high level with the time you have available. The structure has to have also appropriate amounts of rest built in.

If you haven't done so already get a cycling training book or if you can afford it then a coach. Friel's training bibles are a good read and so is Training and Racing with a Power Meter.

Briando

If you want to be faster you need to cheat the wind.
Cheat.
The.
Wind.

BofaDeezNuhtz

Briando wrote: »

If you want to be faster you need to cheat the wind.
Cheat.
The.
Wind.

Scratches baked beans off the weekly shopping list...

Seweryn

Briando wrote: »

If you want to be faster you need to cheat the wind.
Cheat.
The.
Wind.

How to do that you can learn from yer man. If that is not enough, he has better ideas hidden away, as well.