My next goal, 24mph, 7% increase in gear ratio or 7% increas

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  • Medders
    Medders Posts: 152
    JST wrote:
    JGSI wrote:
    mrwibble wrote:
    just do some spinning classes, pure and simple training
    No Mr Wibble. spin classes are about the last thing on the agenda to get quicker on a road/tt bike... trust someone who does them professionally and then has to suffer the consequences in a race every week this season.... getting better in the latter but no thanks at all to the former :wink:

    Interesting, can you expand on the above? I have been going to spinning classes for the last few years, only once a week but then road riding when I can. I don't race. I thought the classes would help with my general cycling fitness. I use an HR monitor and am pretty sure I have it set up well and ride to the correct levels etc. Is it that the classes are too short compared to riding distances on the road?

    +1 I would very much like to know the rationale behind this too.

    I do a high intensity spin class reasonably regularly and it certainly felt beneficial and it seemed to mirror many forms of interval/spint training. I do feel the benefit may have reached a plateau now though. Also I have never expected it to be any benefit to endurance ofc.
    Riding:
    Canyon Nerve AL9.9 2014
    Honda CBR600f 2013
    Condor Fratello 2010
    Cervelo RS 2009
    Specialized Rockhopper Pro 2008
  • nmcgann
    nmcgann Posts: 1,780
    vorsprung wrote:
    .......
    The big problem is increasing your power by 25% not the gears or how fast you pedal

    The numbers are from http://analyticcycling.com/ForcesPower_Page.html

    Nice one - I couldn't be bothered to look up the power increase required, but that is exactly the problem - 22mph to 24mph doesn't sound much, but it is quite a jump. (assuming the same aerodynamic drag)
    --
    "Because the cycling is pain. The cycling is soul crushing pain."
  • mrwibble
    mrwibble Posts: 980
    your muscular endurance over an extended period of time will increase, you will be able to pedal harder for longer, this especially relates to the fast twitch muscles which will increase volume over prolonged exercise

    obviously the benefits of HIT and the interval aspects of spinning, this will train your heart and burn stored fat

    your abs get a workout because you are spinning and trying to keep your legs in rhythm, cyclists have usually poor abdominal/back strength

    I am sure there is more benefits, you have to balance both disciplines
  • mrwibble
    mrwibble Posts: 980
    Thebigbee wrote:
    IThere is no need to be so anal about it IMO.

    lol, agreed, just enjoy the cycling for god sake
  • ForumNewbie
    ForumNewbie Posts: 1,664
    weii wrote:
    In a 10 miles stretch of the A4 where it is nice and flat I can pretty much do a 22 mph steady.
    But do you do a steady 22mph in only ideal conditions with no wind or a bit of wind behind? On a busy A road you will also benefit from pull from the traffic passing you. I think a true average comes from doing a full circuit as you will sometimes be going into the wind and sometimes have it with you. On a 14 mile circuit I regularly do, in the strong winds last week it was mostly into a headwind and mostly uphill for the first 7 miles and I was lucky to average over 11 mph, but averaged over 20 mph for the last 7 miles with wind mostly behind me and mostly downhill. However I worked much harder on the outward half despite the much lower average speed. It may be obvious but I think what I'm trying to get at is that there is a lot of other things going to affect your average speed apart from your power output and cadence and other complicated stats you had worked out to up your average speed.

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