Just abit of advice / direction really...

iampaulb

So done my first big road ride yesterday.
Could any of you give me some hints / tips on improving, and whether the average speed was good, or the cadence was at the right speed? All new too this you see and i just see numbers

http://app.strava.com/rides/19029549 < thats my ride data.

i got an edge 500 with HR and cadence

Grill

What's your age, weight, and general level of fitness? HR strikes me as on the high side...

rick_chasey

Good stuff!

petemadoc

Yep, looks good.

Don't worry about numbers too much, just ride.

Ignore the heart rate comment, everyone's different.

iampaulb

27, 72kg - i have spent many days in the gym, however i havent been properly for months well since feb. Working in london takes it out of ya.

I ride DH (only had a roadie a few days) so id like to say im average fitness.

LOL think i know why the HR was pretty high, those bloody climbs.

Grill

As Pete said, you're fine.

iampaulb

Cheers guys, apart from the climbs i felt good.
just need to get better at the climbs, and they were only a Cat4!

Ringo 68

Maybe aim for a slightly higher average cadence of nearer 90.

iampaulb

Ringo 68 wrote:

Maybe aim for a slightly higher average cadence of nearer 90.

ah ok, thats a good pointer. Didnt know what was a good average. But i guess it all depends on the gear your in surely?

my average speed on that ride was 14.9mph im going to try and get up to around 20 as soon as i can. gives me something to aim for

petemadoc

iampaulb wrote:

Ringo 68 wrote:

Maybe aim for a slightly higher average cadence of nearer 90.

ah ok, thats a good pointer. Didnt know what was a good average. But i guess it all depends on the gear your in surely?

my average speed on that ride was 14.9mph im going to try and get up to around 20 as soon as i can. gives me something to aim for

It's gonna take a long time to average 20 on that route.

Maybe set a target that you can achieve sooner. Try and move up the leader board on those strava segments, the Pride of the Valley - Hindhead segment looks like a good one to target.

Yes cadence is a little low, are you using clipless pedals?

Ringo 68

I always think you are better in a lower gear at a higher cadence rather than grinding a bigger gear.
It certainly is easier on the legs this way and I always try and find a gear that I can comfortably spin at 90+.

iampaulb

Ringo 68 wrote:

I always think you are better in a lower gear at a higher cadence than grinding a bigger gear.
It certainly is easier on the legs this way and I always try and find a gear that I can comfortably spin at 90+.

ah ok cool. good tip. ill try it out! thanks

Ringo 68

iampaulb wrote:

Ringo 68 wrote:

I always think you are better in a lower gear at a higher cadence than grinding a bigger gear.
It certainly is easier on the legs this way and I always try and find a gear that Ip can comfortably spin at 90+.

ah ok cool. good tip. ill try it out! thanks

Your legs will thank you for it, though your heart and lungs might not be too happy until you get used to it.
If you can, watch the pros and see how high their cadence is.

Gizmodo

As a side issue, given the OP has a Garmin to record cadence, the average will depend on the "Include Zeros" setting on your Garmin.

On my Garmin 800 with 2.4 firmware, the setting is under the spanner, System, Data Recording, Data Averaging, Cadence "Do Not Include Zeros".

The Garmin web site says:

For example: For a 60 second time period you coast for 30 seconds and pedal at 100 rpm for the other 30 seconds.
- With 0 averaging ON your average cadence would be 50.
- With 0 averaging OFF your average cadence would be 100.

With zero averaging off I can now manage an average of 83 and I'm trying to get it up to 85 to 90.

iampaulb

Gizmodo wrote:

As a side issue, given the OP has a Garmin to record cadence, the average will depend on the "Include Zeros" setting on your Garmin.

On my Garmin 800 with 2.4 firmware, the setting is under the spanner, System, Data Recording, Data Averaging, Cadence "Do Not Include Zeros".

The Garmin web site says:

For example: For a 60 second time period you coast for 30 seconds and pedal at 100 rpm for the other 30 seconds.
- With 0 averaging ON your average cadence would be 50.
- With 0 averaging OFF your average cadence would be 100.

With zero averaging off I can now manage an average of 83 and I'm trying to get it up to 85 to 90.

so would you say its best to turn it off?

Gizmodo

iampaulb wrote:

Gizmodo wrote:

As a side issue, given the OP has a Garmin to record cadence, the average will depend on the "Include Zeros" setting on your Garmin.
On my Garmin 800 with 2.4 firmware, the setting is under the spanner, System, Data Recording, Data Averaging, Cadence "Do Not Include Zeros".
The Garmin web site says:
For example: For a 60 second time period you coast for 30 seconds and pedal at 100 rpm for the other 30 seconds.
- With 0 averaging ON your average cadence would be 50.
- With 0 averaging OFF your average cadence would be 100.
With zero averaging off I can now manage an average of 83 and I'm trying to get it up to 85 to 90.

so would you say its best to turn it off?

I'm not sure. Personally it seems wrong to include coasting downhill in your average cadence, so I have left mine as off.

Hopefully some people who have been training with Garmin devices for years will come along with some good advice on average cadence.

slowbike

iampaulb wrote:

Cheers guys, apart from the climbs i felt good.
just need to get better at the climbs, and they were only a Cat4!

Ah - recognise your own weakness then ...

yup - climbs need work on ... and recovery afterwards - just takes practice ...