Improving race pace

TKF

I'm entering my first race in about 6wks and I'd like to be able to increase my pace.

It's a 35m race which is pretty flat with only 500ft of hills. Yes, that's feet, not metres. Hamburg is like a pancake.

I have a target time in mind and it will need me to add about 1-2mph onto my normal pace for that kind of distance when I'm out solo on slightly steeper routes. I can easily add it over shorter bursts but struggle to sustain it over an hour.

I'd appreciate any tips for building an engine to ride faster over that kind of distance. For reference I'm new to road riding having bought my first bike 6mths ago.

jgsi

Its not the sustained pace that will hurt the most.. although by the sound of it, the pace could be frantic when it gets going.
It may even be full gas from the off
You are going to have to pay attention to the really sharp accelerations and the hopefully 'short' amount of time to hold it up there.
If its going to hurt you, then it is hurting other people... so your training includes lots of similar feeling.
Back of the bunch you are going to be well confident in your ability not to lose a wheel.
As it is your first race, treat like a learning curve and a steep one at that.

You have done bunch riding before havent you?

TKF

JGSI wrote:

You have done bunch riding before havent you?

Not really. Not at pace anyway. Just some "get there when you can" charity sportives where you spend the day overtaking fun-riders on sit up and beg bikes with baggies and backpacks.

Herbsman

Expect to be dropped within 5km and lapped twice but do not let it deter you

amaferanga

Is it a bunch race or a time trial? I can't tell because you talk about a target time which would make no sense in a bunch race, but then the other replies seem to have assumed a bunch race.

TKF

amaferanga wrote:

Is it a bunch race or a time trial? I can't tell because you talk about a target time which would make no sense in a bunch race, but then the other replies seem to have assumed a bunch race.

If those are the only types of road race then it's a bunch race. The reason for a target time is to beat a colleague who raced in it last year. He's in it again this year but I'm not sure we'll be in the same starting wave.

Herbsman wrote:

Expect to be dropped within 5km and lapped twice but do not let it deter you

It's a 35m road circuit.

Irrespective on the type of event I want to add 1-2mph onto my normal speeds and I want some advice on how to train for this. Hence me posting this in the training section.

amaferanga

I've not heard of a bunch race where time means anything. Perhaps its a German thing? How do you win this race - by coming first or by having the quickest time?

dw300

TKF wrote:

I'm entering my first race in about 6wks and I'd like to be able to increase my pace.

I have a target time in mind and it will need me to add about 1-2mph onto my normal pace for that kind of distance when I'm out solo on slightly steeper routes. I can easily add it over shorter bursts but struggle to sustain it over an hour.

If your current speed is 12 mph then 1-2mph shouldn't be hard, if your current speed is 20mph, then I don't think 6 wks is going to help much. Although you'll add 1-2mph or more just by being in a group anyway .. I think you need to tell us more about what it is you need to achieve.

TKF

dw300 wrote:

If your current speed is 12 mph then 1-2mph shouldn't be hard, if your current speed is 20mph, then I don't think 6 wks is going to help much. Although you'll add 1-2mph or more just by being in a group anyway .. I think you need to tell us more about what it is you need to achieve.

In terms of speeds I normally do 16-17mph. I want to do 18mph-ish to break the 2hr mark for the course.

Essentially I'm basing my target time upon the times colleagues have done in previous years.

dw300

TKF wrote:

dw300 wrote:

If your current speed is 12 mph then 1-2mph shouldn't be hard, if your current speed is 20mph, then I don't think 6 wks is going to help much. Although you'll add 1-2mph or more just by being in a group anyway .. I think you need to tell us more about what it is you need to achieve.

In terms of speeds I normally do 16-17mph. I want to do 18mph-ish to break the 2hr mark for the course.

Essentially I'm basing my target time upon the times colleagues have done in previous years.

I'm still a noob, so take this with a pinch of salt, but my solo speed would be about the same as yours, and I managed to do a 60m sportive averaging 18.5mph for about 3hrs 15mins. So I'd guess that you'll probably be able to do 19-20mph for 2 hours at your current fitness if you ride smart and keep out of the wind.

dru

If you are in a bunch race or a group then your speed is kind of irrelevant.

From club riding and riding in groups we have people who start riding with us and say - am I quick enough I can ride 17-18mph av

They then go straight out into a group ride where the average is 20-24 mph and they have no problems keeping up.

You need to ride smart, don't go too deep during the race, do you bit of work in the group but above all, be aware of your surroundings. A group race is NOTHING like riding in a bunch on a sportive or even in club runs.

6 weeks to go - work on your intervals above threshold. go out and practice 10 on, 2 off and so on so you are able to deal with the changes in pace in the group.

Like others have said - use this as your learning curve and let it help you for the next time you race.

AdamSean

Riding solo, you have to face the road cyclist's worst enemy: wind. When you ride in a pack, it is so much easier to maintain a fast pace with less effort while drafting. I usually draft off the group and when approaching the finish find the right time to attack and slingshot ahead.

The first time I experienced drafting, I was moving at 28 mph with very little effort. It was kind of cool. 4 of us took turns pulling at the front for more than 50 miles and I believe it really helped our speed and effort.

Other than that, I would do some 30 - 90 second intervals a couple of times a week to build strength.

celbianchi

AdamSean wrote:

The first time I experienced drafting, I was moving at 28 mph with very little effort. It was kind of cool. 4 of us took turns pulling at the front for more than 50 miles and I believe it really helped our speed and effort.

Wow. I look forward to hearing of your many race victories if you can sustain 28mph in a four man group for >50 miles with very little effort.
Brailsford been in touch yet?

Dogma Dave

AdamSean wrote:

The first time I experienced drafting, I was moving at 28 mph with very little effort. It was kind of cool. 4 of us took turns pulling at the front for more than 50 miles.

Fabian? Is that you? :?

Herbsman

celbianchi wrote:

AdamSean wrote:

The first time I experienced drafting, I was moving at 28 mph with very little effort. It was kind of cool. 4 of us took turns pulling at the front for more than 50 miles and I believe it really helped our speed and effort.

Wow. I look forward to hearing of your many race victories if you can sustain 28mph in a four man group for >50 miles with very little effort.
Brailsford been in touch yet?

Where exactly did he say they sustained 28mph for the entire 50+ miles?

Cornish-J

fabian could average that by himself easily!

Matchstick Man

Dogma Dave wrote:

AdamSean wrote:

The first time I experienced drafting, I was moving at 28 mph with very little effort. It was kind of cool. 4 of us took turns pulling at the front for more than 50 miles.

Fabian? Is that you? :?

No, I think its Richie Porte talking about Fridays stage of the Tour when he was doing turns with Rogers, Froome and Wiggins. I can see why Cav struggled to latch on when that crash happened

P_Tucker

celbianchi wrote:

AdamSean wrote:

The first time I experienced drafting, I was moving at 28 mph with very little effort. It was kind of cool. 4 of us took turns pulling at the front for more than 50 miles and I believe it really helped our speed and effort.

Wow. I look forward to hearing of your many race victories if you can sustain 28mph in a four man group for >50 miles with very little effort.
Brailsford been in touch yet?