Becoming A Faster Cyclist

jester1980

Just a general Question here. I cycle 3 times a week, usually 1 long cycle the weekend of 3 hours + and two 1 hour sessions midweek.

What recommendations would people have for picking up the overall speed. More looking towards improving speed on Longer Cycles.

2 weeks ago i went out and did 3 1/2 hours in average 24 km and last week with a different group did it in 28km, i was shattered.

So is this the way to improve by pushing the limits?

Would people just advise More time in the Saddle, would Hill repeats help or just help on hills , Speed sessions, if so what kind?

All advise greatly appreciated.

Smalltom

I'm not an expert but listen to cyclists who are a lot better/stronger/more experienced than me and one thing they all say is 'you have to go slow to go fast'. Basically this means that you need to put in good base work and long miles in zone 2 of your hr/power zones. This helps to make your CV system operate more effeciently do when you do increase speed your heart and lungs are operating at an effeciently rate. My zone 2 training ranges from 100kms to 140kms and I wouldn't be 'broken up' when getting off the bike. I was doing three to four of these a week before Xmas but now that racing season is upon us I've changed my training. Not sure if you're hoping to do races or what your time available is but that's my 2c. Most important is the fact that cycling any significant length regularly will improve your fitness and IMO try and get a few long spins back to back. Don't forget the water/nibbles.

jester1980

Thansk a million for that, i actually just got a HR monitor this week so weill have a go at that and see can i keep an eye on my zones.

Ill try a few back to backs over the coming weeks as well and see how that works out.

Thanks again

Lumen

Smalltom wrote: »

My zone 2 training ranges from 100kms to 140kms and I wouldn't be 'broken up' when getting off the bike. I was doing three to four of these a week before Xmas

400km a week in December? :eek:

BadCharlie

A new bike makes you faster.
And if that don't make you fast enough time for new wheels.

cheerspal

Going down hills makes me go faster. Fact.

Idleater

BadCharlie wrote: »

A new bike makes you faster.
And if that don't make you fast enough time for new wheels.

Cycle to the top of a hill, turn around and cycle down again.
Chances are that you will be faster.

Chips Lovell

Unstructured training, which is essentially what you're doing at the moment, will yield improvements, but just isn't the quickest or most effective way going about things and you'll eventually hit a plateau.

Nobody can give you a two paragraph answer on what you need to do, so you'll need to go off and start reading up yourself. But broadly speaking, you need to make a plan and start making maximum use of your time on the bike.

Smalltom is right in that long, steady miles are regarded by most people as the foundation for building fitness, getting a good aerobic base. After that, you need to start thinking about some structured work, like using your one hour rides to do intervals, i.e, riding at a certain intensity for a set time, recovering and repeating. Longer intervals, such as 15 or 20 minutes, will help improve your cruising speed, shorter four or five minute intervals will help with the shorter hard efforts. That's just the broad brushstrokes really.

Smalltom

@Lumen

learn

jester1980 wrote: »

Just a general Question here. I cycle 3 times a week, usually 1 long cycle the weekend of 3 hours + and two 1 hour sessions midweek.

What recommendations would people have for picking up the overall speed. More looking towards improving speed on Longer Cycles.

2 weeks ago i went out and did 3 1/2 hours in average 24 km and last week with a different group did it in 28km, i was shattered.

So is this the way to improve by pushing the limits?

Would people just advise More time in the Saddle, would Hill repeats help or just help on hills , Speed sessions, if so what kind?

All advise greatly appreciated.

Try to keep the weight of your leg off the rising pedal as you are pressing down on the other pedal.

XtotheZ

+1 on the base training mentioned above, after youve done that this is how to build speed.

1k Flat out on a gradual drag. About 1-2% incline, so on a mainroad ideally with a hard shoulder. Mark out the 1k and ride in the biggest gear you can push as hard as you can push as fast as you can go. You should find bits of your lungs in your mouth. Do 5 reps with long recovery (6-10min more if you have the time and just spin back down the drag). This will build your power.

And my favourite...

On a different day, go to your 1k drag and ride down it as fast as you can. Spin the legs and absolutly pull everything out of yourself. The idea is to hold a consistent, very hard effort so dont sprint straight into it, hold a tiny bit in reserve. If you can get a back wind while doing this all the better. Again 5 reps with long recovery. This builds your leg speed.

I was doing this session last Saturday and rode my 1k stretch in 1:01. Thats a 59.9kph avg speed with a 63 max on a 52x14 gearing... wait for it... on my winter bike (albeit with a small back wind ) . The 2 of these sessions will make you faster.

The other thing I would recommend is Motorpacing but I'm aware that's not a 'luxury' everyone has and takes an experienced driver or moped. Thats a topic for a different day

jester1980

Thanks folks, some great advice there.

allez

As mentioned some great advice. I'm by no means a pro so i can only help you based on my own experience and what i've learned through reading etc...

I started off much the same as yourself averaging 24/25kph on m spins (bare in mind average speed is highly variable and doesn't give you an accurate representation of your progress). I am now comfortably doing 28-30 kph averages on my spins solo.

First thing is i made a conscious effort to eat as healthily as i could. I made sure i was fueling up properly. I have upped my intake of fresh fruit and veg, simple carbs and lean meats. Not that i was fat before but i've dropped 8kg's since summer 2012. This has really helped me on the climbs.

One thing i never used to do was actually push myself near my limits, it's amazing what your body can handle when you actually put it through the mill of course it's important to give yourself ample recovery time and not push yourself to the point of cardiac arrest.

Instead of doing 1 or 2 long spins a week, i now pop out 4 maybe 5 times a week, doing shorter but more intense workouts. If i have the time i make my sunday ride a longer one.

Also, it shouldn't be your first port of call but equipment changes have helped too. New wheels and a group set have made the machine an even more pleasurable ride, it's amazing the difference you feel when you upgrade to a nice pair of stiff, light wheels.

lighterman

allez wrote: »

As mentioned some great advice. I'm by no means a pro so i can only help you based on my own experience and what i've learned through reading etc...

I started off much the same as yourself averaging 24/25kph on m spins (bare in mind average speed is highly variable and doesn't give you an accurate representation of your progress). I am now comfortably doing 28-30 kph averages on my spins solo.

First thing is i made a conscious effort to eat as healthily as i could. I made sure i was fueling up properly. I have upped my intake of fresh fruit and veg, simple carbs and lean meats. Not that i was fat before but i've dropped 8kg's since summer 2012. This has really helped me on the climbs.

One thing i never used to do was actually push myself near my limits, it's amazing what your body can handle when you actually put it through the mill of course it's important to give yourself ample recovery time and not push yourself to the point of cardiac arrest.

Instead of doing 1 or 2 long spins a week, i now pop out 4 maybe 5 times a week, doing shorter but more intense workouts. If i have the time i make my sunday ride a longer one.

Also, it shouldn't be your first port of call but equipment changes have helped too. New wheels and a group set have made the machine an even more pleasurable ride, it's amazing the difference you feel when you upgrade to a nice pair of stiff, light wheels.

Sorry for hijacking another thread,can you recommend what changes you would make with regards wheels etc

dermur

Long hours of winter/base training in zone 2 has long been an accepted rule of thumb. As your body adjusts, your speed will increase while your HR remains the same (or basically your HR will start to decrease as you train within this zone while your work remains consistent).

The HIIT whipper snappers would probably have something to say about that though...

allez

lighterman wrote: »

Sorry for hijacking another thread,can you recommend what changes you would make with regards wheels etc

I simply had a forced upgrade due to a pot hole incident and a rim wrecked beyond repair. I upgrade from Ksyrium Equipes to Ksyrium sls's. The difference is quite apparent on the stiffness front, its accelerates much faster and holds the speed much better. Im sure without doubt that there are other wheels at the price point and lower that will do just as good a job. I can't say they have made me faster, but they feel much more efficient and solid to ride.