Quick boost ?

kingrollo

After the break because of all the snow in Dec - I got back to regular riding (100 miles per week) in Jan - my average speeds were progressing quite nicley - then I got a dose of the flu , together with domestic stuff - I only got out once in March.
This week I struggled a bit on the local club run - whose average speed was only 14.7MPH -
I commutte to work every day (7 miles each way) but really need to get my average back over 15 mph - any suggestions on how to quickly get back in the folder

danowat

Just keep plugin away at it, the speed will come back, what intensity are you commutes?, could you extend them on the way in or way home?

kingrollo

The commuttes aren't that intense - I avearge 13mph - I have to go over speedbumps - and generally the traffic is pretty heavy - so need to concentrate rather than hammer it.

danowat

If thats the bulk of what you do, and its at a slower speed / lower intensity than where you want to be, then you are going to struggle to improve quickly.

You need some faster / harder rides, or some intervals.

amaferanga

Don't think there is a short-cut. You need to get out on your bike more.

emx

kingrollo wrote:

but really need to get my average back over 15 mph

why..?

Velonutter

I commute twice a week through quite heavy traffic, you probably need to be a little bit adventurous to get the speed up. My commutes are 8.5 miles each way and in really really heavy traffic I only manage an average of 16mph, when the traffic is clearer but still heavy I managed 18-20mph avg.

To get some training in treat every roundabout/traffic light as a sprint/interval and go hell for leather out of them, a few of my mates and I agree that riding just these short distances is harder than a full blown ride if you put the effort in.

There is some nice stretches on the way back that I can hold 26-30mph for about 3 miles, all good training and it keeps my speed up as well.

Just a matter of taking advantage of every opportunity.

Thebigbee

Velonutter wrote:

There is some nice stretches on the way back that I can hold 26-30mph for about 3 miles, all good training and it keeps my speed up as well.

Just a matter of taking advantage of every opportunity.

Jeez - I was what I thought was pretty quick for me anyway on a hybrid 21 mph for about a mile - I was knackered!!

I have a long way to go on my fitness in this old cycling lark.

I think I average about 14-16 mph but my computer disagrees and says it is only 12.7.

That's why I want a road bike.

andyrr

Can't you take a few alternative roads that add on distance/alternative terrain so that you have better opportunities for a good training ride ?

kingrollo

op here

I do get out of the weekend for around 3-4 hours

will also be looking to get out 1 evening per week for about 1.5 hours

the commute is lot of short roads -peak speed is only around 25 mph - and that doesn't stay for long.

TheBullet

Tabata intervals always seem to increase my fitness quicker than anything else:

Tabata Intervals
Set:
20" sprint
10" rest
Do 8 sets (4 minutes total) for a block.
Rest 4 minutes between block
Do as many blocks as possible.

Got this from an old post here: http://www.bikeradar.com/forums/viewtop ... ight=power