Improving in your late 40's ?
kingrollo
Posts: 3,198
Hi
I am 47 years old - and have been a cyclist for more years than I can remember. For next year I have a couple of goals in mind:-
I would like to complete a 100 mile sportive. I have done 100 miles charity rides - but these were mostly flat miles
I would also like to increase my avearage speed to a close to 20mph as possible (currently 16-17 over 25 miles)
I am a pretty bad astmatic - although I haven't had an attack for years - I get out of breath pretty quickly if I go to hard.
My current riding consists
A 13 mile daily commutte - its pretty busy so don't get to hammer it, much on this route.
A 3 hour ride at the weekend.
Can anyone give me some pointers at to what type of training could help me improve. I thought about purchasing the time crunched cyclist book - by Chris Carmichael - but don't know I have the time to do it justice.
I am 47 years old - and have been a cyclist for more years than I can remember. For next year I have a couple of goals in mind:-
I would like to complete a 100 mile sportive. I have done 100 miles charity rides - but these were mostly flat miles
I would also like to increase my avearage speed to a close to 20mph as possible (currently 16-17 over 25 miles)
I am a pretty bad astmatic - although I haven't had an attack for years - I get out of breath pretty quickly if I go to hard.
My current riding consists
A 13 mile daily commutte - its pretty busy so don't get to hammer it, much on this route.
A 3 hour ride at the weekend.
Can anyone give me some pointers at to what type of training could help me improve. I thought about purchasing the time crunched cyclist book - by Chris Carmichael - but don't know I have the time to do it justice.
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Comments
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The Time Crunched Cyclist only requires 6 hours a week, but you have to commit to sticking to it or there's no point.
If it's any consolation I'm in my late 40's (OK, 53 then) and try as I might I can't get my average speed above 14mph. I suspect a faulty computer.0 -
I bought this book a couple of years ago, lots of good stuff in there
http://www.amazon.co.uk/Elite-Performance-Cycling-Successful-Sportives/dp/14081004950 -
I'm 49 and this year I've been about 5% faster than last year which I'm putting down to 2 x 20 min intervals over the winter and getting a few more miles in.
I intend to do the Etape next year and am looking to find another 5% by more consistent interval training, more miles and I'll be giving the Time Crunched Cyclist programme a try.0 -
bilirubin wrote:keef66 wrote:If it's any consolation I'm in my late 40's (OK, 53 then) and try as I might I can't get my average speed above 14mph. I suspect a faulty computer.
I am 53 next week and have the same trouble, I reckon we bought our computers from the same shop!
they must have a store in liverpool too The dissenter is every human being at those moments of his life when he resigns
momentarily from the herd and thinks for himself.0 -
How long do intervals have to be to be of any use ?
Are there different degrees of interval ? - for example If I give it my all - I can't usually hold this for much longer than a minute. One section of flat road I can the MPH up to around 28 - but can't hold it for long ?0 -
Start out with 2 x 20 min intervals and closer to the time of your big rides try more intense shorter intervals. Do some googling you'll soon come up with loads of options.
The Time Crunched Cyclist programme requires 6 h per week. I reckon between your commute and weekend ride you are spending more time than that on the bike.0 -
kingrollo wrote:
I would also like to increase my avearage speed to a close to 20mph as possible (currently 16-17 over 25 miles)
You can improve at any age if you are relatively untrained and do the right things to get better.
However, it's a big ask to increase your average speed by 3 to 4 miles an hour unless you are REALLY untrained. (Not impossible - but don't get knocked back if you don't see a massive improvement in that area.)0 -
I'm 48 and started road cycling last July after having a mountain bike for 18 months
To get quicker I'm convinced that you need to do threshold work on a regular basis. Not an issue over the summer with chaingangs and 1 or2 races a week. This time of year always try to do one proper threshold session a week and still inject some pace into routine training rides. I try to have one recovery day a week and then 25 mile plus rides on the other days with something between 100 and 150 miles over the weekend
Slow long rides enable you to ride slowly for a long time IMO and not that much else although you obviously need a base level of endurance0 -
Good article on this in cycling weekly 30/9 if you can still get a copy.
If not, it basically says focus on rapid repetition weight training, intervals and sprints over long steady distance riding.
making up for natural muscle loss and keeping fat off is more important for maintaining / gaining older fitness0 -
See the thread entitied 'Time efficient winter training'- also if that commute adds nothing to your training it might be worth be dropping it down to 3 days per week and doing a well rested quality threshold session on those other two evenings/morning.kingrollo wrote:Hi
I am 47 years old - and have been a cyclist for more years than I can remember. For next year I have a couple of goals in mind:-
Can anyone give me some pointers at to what type of training could help me improve. I thought about purchasing the time crunched cyclist book - by Chris Carmichael - but don't know I have the time to do it justice.0 -
Increase the miles slowly. Do intervals of ANY type but they don't have to be done flat out yet. If there's an increase in the effort there'll be an increase in speed. 28 mph is a fast pace for anyone to hold on a bike; plenty of time for that later.
Make sure you have fuel left after every ride. There's no point shagging yourself. (Eat and drink well during rides. This is VERY IMPORTANT). Eat well 95% of the time.
On your commute pick places where you can sprint or ride harder. Even if it’s for 30 metres do it. Use every opportunity to improve.
Spin fast (keep good technique), push a bigger gear a little bit (not if it hurts your knees), sit well. Look at everything you can to improve. Little stuff is hard to do but gives big improvement over a month or so.
I ride about 6 hrs per week (averaged over the whole year) and will do more but need the fitness/stamina to do it. It’ll come, just takes time.
I brought my roadie in March but been mountain biking for 2 yrs. I averaged about 25 - 26 kph for a 40km road ride.
Last weekend I did a 94 km road ride averaging 29.75 kph. It was 30 km further than I've ridden before and a lot faster. No way could I have done it 4 months ago.
I do hills usually once per week and ride with faster riders 95% of the time averaging 400 kms per month. Not as much as most but it’s all I can do now.
I'm 53 and have a long way to go but am improving on most rides.
Take it easy. Have FUN. Remember….it’s your body. It can't be compared to another's.0 -
Erm, on a hill if you increase your effort you will increase your speed?Toks wrote:
Thats not always true, what about hills and headwindireland57 wrote:If there's an increase in the effort there'll be an increase in speed.
It is always the case that the more power you output the faster you will go.--
Obsessed is just a word elephants use to describe the dedicated. http://markliversedge.blogspot.com0 -
I'm 51 in a coupe of weeks, 18 months ago I was 136Kg, I'm now around 87Kgs.
I used to be very competitive when I was racing in my teens and early 20's.
I came back on to the bike on the 12th July last year, by January I was up to 150-200 Miles a week, by June 300 Miles a week, In June I did the London to Paris.
I have since then dropped down to about 150 miles a week, but increased by speed, averaging just under 20 over 30 miles, 19 over 50 and 18.5 over the Manchester 100.
It's all relative, if you are prepared to work hard then you will see an improvement. If you are after stamina then slow distance miles is what your body needs, if you want speed, then hard training and shorter distances. A lot of the racing lads do long miles in the winter and then change their focus to intense training when they are coming into season.0 -
er really? next time you're just about on the limit on a 10% climb and it suddenly ramps up to 18%+ and you really have to give every ounce of 'effort' to keep the wheels turning for a minute or so have a look and see what the speedo says :roll:liversedge wrote:
Erm, on a hill if you increase your effort you will increase your speed?Toks wrote:
Thats not always true, what about hills and headwindireland57 wrote:If there's an increase in the effort there'll be an increase in speed.
It is always the case that the more power you output the faster you will go.0 -
Toks wrote:
er really? next time you're just aboout on the limit on a 10% climb and it suddenly ramps up to 18%+ and you really have to give every ounce of 'effort' you can muster for a minute or so have a look what the speedo says :roll:liversedge wrote:
Erm, on a hill if you increase your effort you will increase your speed?Toks wrote:
Thats not always true, what about hills and headwindireland57 wrote:If there's an increase in the effort there'll be an increase in speed.
It is always the case that the more power you output the faster you will go.
:roll:
Do you really think there is anyone on this forum that needs you to tell them that?--
Obsessed is just a word elephants use to describe the dedicated. http://markliversedge.blogspot.com0 -
Toks wrote:
er really? next time you're just about on the limit on a 10% climb and it suddenly ramps up to 18%+ and you really have to give every ounce of 'effort' to keep the wheels turning for a minute or so have a look and see what the speedo says :roll:liversedge wrote:
Erm, on a hill if you increase your effort you will increase your speed?Toks wrote:
Thats not always true, what about hills and headwindireland57 wrote:If there's an increase in the effort there'll be an increase in speed.
It is always the case that the more power you output the faster you will go.
He's right and you're just being pedantic.0 -
er... clearly you :roll:liversedge wrote:Toks wrote:
er really? next time you're just aboout on the limit on a 10% climb and it suddenly ramps up to 18%+ and you really have to give every ounce of 'effort' you can muster for a minute or so have a look what the speedo says :roll:liversedge wrote:
Erm, on a hill if you increase your effort you will increase your speed?Toks wrote:
Thats not always true, what about hills and headwindireland57 wrote:If there's an increase in the effort there'll be an increase in speed.
It is always the case that the more power you output the faster you will go.
:roll:
Do you really think there is anyone on this forum that needs you to tell them that?0 -
I assume he was meaning that holding everything else constant ( e.g. for a given gradient, wind speed, etc) if you increase your output your speed will go up.0
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I'm 55 and been riding 2.5 years. I haven't looked much at books on training, I just get out as much as I can. I also try and do a sportive once a month and in the summer a 10-12 mile club TT every week. I easily get gold standard in Sportives (except the Dragon this year, due to lack of nutrition). I have started racing and am finding Im not quite fit enough for that extra bit on the last lap to get in the points. I try to ride Sat and Sun mornings and twice during the week. I have a training circuit that I ride as fast as possible during the week which is only 26 miles but climbs a huge 2509 ft. I aim to average 17mph on this.
I have stopped eating cycling food like gels and bars because they f*ck with my digestion as does drink additive. It is better to eat food on a ride that you actually look forward to eating, that way you eat more regularly. I invested in a top tube food box for long sportives as this also helps me to eat more regularly especially when you are in a fast group and don't feel inclined to grovel around in your back pockets.
The biggest drawback about being old is the recovery time after a big effort like a hill, but there is no going back.Pegoretti
Colnago
Cervelo
Campagnolo0 -
kieranb wrote:I assume he was meaning that holding everything else constant ( e.g. for a given gradient, wind speed, etc) if you increase your output your speed will go up.
Yes, it's exactly what I meant and everyone knew it.
Tok's game playing wasn't helpful to Kingrollo so it wasn't worth a response in my view.0 -
Not really sure what all the fuss was about. I didn't make a personal attack; people can call it pedantry if they want I was just pointing out Ireland57's original statement wasn't a 100% accurate. If similarly I suggested that 'the more miles you ride the fitter you get' (generally true) I would expect someone to point out that too isn't 100% accurate.ireland57 wrote:kieranb wrote:I assume he was meaning that holding everything else constant ( e.g. for a given gradient, wind speed, etc) if you increase your output your speed will go up.
Yes, it's exactly what I meant and everyone knew it.
Tok's game playing wasn't helpful to Kingrollo so it wasn't worth a response in my view.
Hey Kieran, how's it going? I'm about to head out on my first bike ride in San Franciso. man they love cycling out here!0 -
TT photos http://www.flickr.com/photos/steverob/0
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kingrollo wrote:I would also like to increase my avearage speed to a close to 20mph as possible (currently 16-17 over 25 miles)
I am a pretty bad astmatic - although I haven't had an attack for years - I get out of breath pretty quickly if I go to hard.
My current riding consists
A 13 mile daily commutte - its pretty busy so don't get to hammer it, much on this route.
A 3 hour ride at the weekend.
.
Ditch the 3 hour ride at the weekend and do 2 x 20 min intervals instead. As you are asthmatic (I am too and have been for the last 40 of my 48 years) take a good warm up ride before the first interval.
I suggest: 30 mins warm up at an easy pace spinning a low gear.
20 minutes pretty hard
10 minutes recovery at easy pace
20 minutes as hard as you can go (make the second half of this the really hard effort).
up to 30 mins easy riding.
Eat, shower; then sleep for 30-60 mins.
Do that over the winter.
Bin0 -
If your goal is to complete a 100 mile sportive then 2x20 once a week is a waste of your time. You just need to build muscular endurance. Your 3hr ride is good for that, just so long as you work on the ride and don't just noodle around, and try extending it to 5hrs as we get closer to 2011 and get increasingly 'hilly'. You could throw in some 12-15s sprints or 'sprint for signs' for a bit of neuromuscular stress now, maybe even the odd climb at threshold.
Your commute isn't the best training if it is at a leisurely, traffic friendly, pace. Why not extend it twice a week and get in some decent tempo/threshold work and use the other days as recovery?
Good luck!--
Obsessed is just a word elephants use to describe the dedicated. http://markliversedge.blogspot.com0 -
You wouldn't believe people would give advice like that to someone wanting to ride 100-mile sportives unless you saw it with your own eyes...................binlinus wrote:Ditch the 3 hour ride at the weekend and do 2 x 20 min intervals instead.
Ruth0 -
I'd keep the 3 hour weekend ride - press on a bit so you try and ride it at a fairly consistent effort and feel nicely tired when you get in.
I'd add one 2*20 on a turbo per week - this should be done at a consistent effort throughout the intervals. I wouldn't bother with any intervals shorter than this as you are aiming for sportives not racing. You'll need a fan when the weather starts to get warmer - or else you could substitute a decent chain gang if there is one.
Hard to advise on the commute without knowing the terrain and the options available.
Learn to ride in a group - if you want to complete sportives they are group rides - whether there is a midweek chaingang of the right ability you could join or not I don't know. If there isn't then a club ride. If you are already fine riding in a group, doing through and off then you can ignore this.
I would add in more but you imply you are time limited. Also don't underestimate how much some people do - I was talking to a mate this morning and he said when he was going well a few years back it was off the back of a 10k miles year preceded by two 8k miles years.
it's a hard life if you don't weaken.0 -
BeaconRuth wrote:
You wouldn't believe people would give advice like that to someone wanting to ride 100-mile sportives unless you saw it with your own eyes...................binlinus wrote:Ditch the 3 hour ride at the weekend and do 2 x 20 min intervals instead.
Ruth
I really shouldn't argue with someone with your experience and accomplishments... But...
The guy says he's done 100 mile rides and he's pushed for time. The distance is not a problem, he's got plenty of miles under his belt, but he wants to increase his av speed. Surely he needs to work at threshold?
What do you suggest?
Bin0 -
If you are looking to improve you average speed then shorter but high intensity training is best.
Ideally I’d mix it up a big a few long rides with a few shorter high intensity rides, but if you have to choose then intensity will yield greater results.
If you are riding with a group of people try to get some practice in with that, it makes a real difference if you are confident when in a group as you can ride closer and gain all the benefits of riding in the herd.0
