How do i get faster?

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Comments

  • jgsi
    jgsi Posts: 5,062
    LegendLust wrote:
    neeb wrote:
    LegendLust wrote:
    True. But if a stronger core strength means the OP is more comfortable on the bike and as a result can ride longer distances with greater efficiency then this is a good thing and will speed up their cycling fitness and ultimately their speed. And doing core work doesn't have to detract from cycling time - I do my core/weight work during work lunchtimes.

    Fair point in the respect if you have any pretensions of working fast on a bike then getting 'low and mean' is going to be part of the equation.
    Hip.. back flexibility ensuring a good aero postion for a 10 25 etc tt and similar efforts in road races if you go on a solo break or smalll break is vital... you are not going to get faster in relaxed tourist position.
    It is part of my training work on the turbo to do long stints on the drops, figuratively gnawing at the bar tape and yes at my age it (hurts ) good hurt but still hurt.. if I don't use it , I know I will lose it..

    So if you have 30mm of spacers under that stem, you know what to do :wink:
  • LegendLust
    LegendLust Posts: 1,022
    Froomes Edgar wrote:
    LegendLust wrote:
    True. But if a stronger core strength means the OP is more comfortable on the bike and as a result can ride longer distances with greater efficiency then this is a good thing and will speed up their cycling fitness and ultimately their speed. And doing core work doesn't have to detract from cycling time - I do my core/weight work during work lunchtimes.

    That's a big "if". What evidence is there that core strength work is useful in the absence of a specific issue?

    Well if it didn't help the pro's wouldn't be doing it - through the winter pro's work on their flexibility, core strength and even do weights. You don't need to have pain or 'issues' to do core work. If your core and upper body is stronger then your pedalling will be more efficient. As JGSI says, better core and flexibility means you can hold extreme positions on the bike far easier and without fatique. And when I say stronger I don't mean bulking up, you need to be using low weights but high reps.

    I used to suffer with back ache when I TT'd on my lo-pro. After a winter of core work and weights, I can keep my TT position no problem over 25miles without pain, discomfort or wriggling around in the saddle, which means I can concentrate on pedalling like fuck and as a consequence I've gone a lot faster.
    Selling my Legend frame
    http://owningalegend.wordpress.com/2014 ... ced-price/
  • Froomes Edgar
    Froomes Edgar Posts: 359
    LegendLust wrote:
    Well if it didn't help the pro's wouldn't be doing it - through the winter pro's work on their flexibility, core strength and even do weights. You don't need to have pain or 'issues' to do core work. If your core and upper body is stronger then your pedalling will be more efficient. As JGSI says, better core and flexibility means you can hold extreme positions on the bike far easier and without fatique. And when I say stronger I don't mean bulking up, you need to be using low weights but high reps.

    I used to suffer with back ache when I TT'd on my lo-pro. After a winter of core work and weights, I can keep my TT position no problem over 25miles without pain, discomfort or wriggling around in the saddle, which means I can concentrate on pedalling like fark and as a consequence I've gone a lot faster.

    So your evidence is "pro's do it" and "it helped me when I had a specific issue"? Jesus.
  • LegendLust
    LegendLust Posts: 1,022
    Froomes Edgar wrote:
    LegendLust wrote:
    Well if it didn't help the pro's wouldn't be doing it - through the winter pro's work on their flexibility, core strength and even do weights. You don't need to have pain or 'issues' to do core work. If your core and upper body is stronger then your pedalling will be more efficient. As JGSI says, better core and flexibility means you can hold extreme positions on the bike far easier and without fatique. And when I say stronger I don't mean bulking up, you need to be using low weights but high reps.

    I used to suffer with back ache when I TT'd on my lo-pro. After a winter of core work and weights, I can keep my TT position no problem over 25miles without pain, discomfort or wriggling around in the saddle, which means I can concentrate on pedalling like fark and as a consequence I've gone a lot faster.

    So your evidence is "pro's do it" and "it helped me when I had a specific issue"? Jesus.

    What more fookin evidence do you want? It works for me, I go faster. There's the evidence. If you want some White paper written by a sports scientist then spend some time on google.
    Selling my Legend frame
    http://owningalegend.wordpress.com/2014 ... ced-price/
  • FlacVest
    FlacVest Posts: 100
    Froomes Edgar wrote:
    LegendLust wrote:
    Well if it didn't help the pro's wouldn't be doing it - through the winter pro's work on their flexibility, core strength and even do weights. You don't need to have pain or 'issues' to do core work. If your core and upper body is stronger then your pedalling will be more efficient. As JGSI says, better core and flexibility means you can hold extreme positions on the bike far easier and without fatique. And when I say stronger I don't mean bulking up, you need to be using low weights but high reps.

    I used to suffer with back ache when I TT'd on my lo-pro. After a winter of core work and weights, I can keep my TT position no problem over 25miles without pain, discomfort or wriggling around in the saddle, which means I can concentrate on pedalling like fark and as a consequence I've gone a lot faster.

    So your evidence is "pro's do it" and "it helped me when I had a specific issue"? Jesus.

    It seems like you're just refuting things without stating why you disagree; it's fine, but you look like you're in high school and just don't agree with something you've never heard of or accepted. Why not do some research so you'll know if he's right or wrong?

    Core fitness/strength is important, and I've found out the hard way transitioning from a flat riding area at home to Tallahassee, FL, where it's a ton of smaller (30-70) foot hills over and over again. False flats, and generally just hilly landscape.

    A lot of guys get dropped in it, because, although they can hold 20 or so on the flat with the legs mashing away, they don't work on core strength and fitness, which the hills will reveal the minute you try and power up one.

    I ride alone mostly, but make the effort of getting out of the saddle each time I hit a hill to work on aerobics, stretching, and just getting more power down. When I first started, my form was terrible, and I'd become quickly exhausted.

    Just 2 months of really hammering it and giving a lot on the hills has shown; maneuvering the bike is something that takes the "whole" body when out of the saddle on a hill, and the more fit you are the easier it is, which, in tern, makes you faster overall.

    Hitting hills in general and getting out of the saddle uses a LOT of oxygen, which will quickly show you how in shape, or lack of shape, you are in when you ride that with a group of guys.
  • FlacVest
    FlacVest Posts: 100
    LegendLust wrote:
    neeb wrote:
    LegendLust wrote:
    neeb wrote:
    Don't even think about core strength exercises and gym work at your stage, just get out and ride as much as you can...

    May I ask why?
    Assuming that the OP is a complete beginner it's just going to be a distraction from the main objective of getting time on the bike and developing cycling strength, ability and fitness through actually cycling. Any gains to be made from doing anything else at that stage are going to be minuscule next to the really big gains to be made by just riding. It's a different story once you have reached a certain level and your rate of improvement is beginning to flatten out, but if you are starting from scratch the way to become better at riding a bike is just to get out and do it.

    Of course core strength exercises etc. are a good thing for anyone to do and may help protect against back pain etc, but it's not doing to be the thing that lets you go from being able to maintain a 14mph average to an 18mph average.

    True. But if a stronger core strength means the OP is more comfortable on the bike and as a result can ride longer distances with greater efficiency then this is a good thing and will speed up their cycling fitness and ultimately their speed. And doing core work doesn't have to detract from cycling time - I do my core/weight work during work lunchtimes.

    I agree; if you're starting out, and you want to become somewhat aerodynamic in the drops or hooks, you'll use muscles in your lower back as well that you aren't normally using; I remember the first month or two on my bike being hell for a week or so, simply due to my lower back not having developed the muscles for stabilization.

    My stem is flipped and lowered, so I have a noticeable drop from the saddle; now I'm comfortably spending 30% of my time in the drops, 10% on the TT bars, and 60% on the hoods.
  • AS1968_12
    AS1968_12 Posts: 25
    Get some miles under your belt. The fitter you are the faster you will go!
  • Froomes Edgar
    Froomes Edgar Posts: 359
    LegendLust wrote:
    Froomes Edgar wrote:
    LegendLust wrote:
    Well if it didn't help the pro's wouldn't be doing it - through the winter pro's work on their flexibility, core strength and even do weights. You don't need to have pain or 'issues' to do core work. If your core and upper body is stronger then your pedalling will be more efficient. As JGSI says, better core and flexibility means you can hold extreme positions on the bike far easier and without fatique. And when I say stronger I don't mean bulking up, you need to be using low weights but high reps.

    I used to suffer with back ache when I TT'd on my lo-pro. After a winter of core work and weights, I can keep my TT position no problem over 25miles without pain, discomfort or wriggling around in the saddle, which means I can concentrate on pedalling like fark and as a consequence I've gone a lot faster.

    So your evidence is "pro's do it" and "it helped me when I had a specific issue"? Jesus.

    What more fookin evidence do you want? It works for me, I go faster. There's the evidence. If you want some White paper written by a sports scientist then spend some time on google.

    I would want that if I were to change my opinion. But hey, you seem happy enough being wrong.
  • Froomes Edgar
    Froomes Edgar Posts: 359
    FlacVest wrote:
    Froomes Edgar wrote:
    LegendLust wrote:
    Well if it didn't help the pro's wouldn't be doing it - through the winter pro's work on their flexibility, core strength and even do weights. You don't need to have pain or 'issues' to do core work. If your core and upper body is stronger then your pedalling will be more efficient. As JGSI says, better core and flexibility means you can hold extreme positions on the bike far easier and without fatique. And when I say stronger I don't mean bulking up, you need to be using low weights but high reps.

    I used to suffer with back ache when I TT'd on my lo-pro. After a winter of core work and weights, I can keep my TT position no problem over 25miles without pain, discomfort or wriggling around in the saddle, which means I can concentrate on pedalling like fark and as a consequence I've gone a lot faster.

    So your evidence is "pro's do it" and "it helped me when I had a specific issue"? Jesus.

    It seems like you're just refuting things without stating why you disagree; it's fine, but you look like you're in high school and just don't agree with something you've never heard of or accepted. Why not do some research so you'll know if he's right or wrong?

    Core fitness/strength is important, and I've found out the hard way transitioning from a flat riding area at home to Tallahassee, FL, where it's a ton of smaller (30-70) foot hills over and over again. False flats, and generally just hilly landscape.

    A lot of guys get dropped in it, because, although they can hold 20 or so on the flat with the legs mashing away, they don't work on core strength and fitness, which the hills will reveal the minute you try and power up one.

    I ride alone mostly, but make the effort of getting out of the saddle each time I hit a hill to work on aerobics, stretching, and just getting more power down. When I first started, my form was terrible, and I'd become quickly exhausted.

    Just 2 months of really hammering it and giving a lot on the hills has shown; maneuvering the bike is something that takes the "whole" body when out of the saddle on a hill, and the more fit you are the easier it is, which, in tern, makes you faster overall.

    Hitting hills in general and getting out of the saddle uses a LOT of oxygen, which will quickly show you how in shape, or lack of shape, you are in when you ride that with a group of guys.

    Urgh. I'm out. Believe what you like.
  • ShutUpLegs
    ShutUpLegs Posts: 3,522
    FlacVest wrote:
    LegendLust wrote:
    neeb wrote:
    LegendLust wrote:
    neeb wrote:
    Don't even think about core strength exercises and gym work at your stage, just get out and ride as much as you can...

    May I ask why?
    Assuming that the OP is a complete beginner it's just going to be a distraction from the main objective of getting time on the bike and developing cycling strength, ability and fitness through actually cycling. Any gains to be made from doing anything else at that stage are going to be minuscule next to the really big gains to be made by just riding. It's a different story once you have reached a certain level and your rate of improvement is beginning to flatten out, but if you are starting from scratch the way to become better at riding a bike is just to get out and do it.

    Of course core strength exercises etc. are a good thing for anyone to do and may help protect against back pain etc, but it's not doing to be the thing that lets you go from being able to maintain a 14mph average to an 18mph average.

    True. But if a stronger core strength means the OP is more comfortable on the bike and as a result can ride longer distances with greater efficiency then this is a good thing and will speed up their cycling fitness and ultimately their speed. And doing core work doesn't have to detract from cycling time - I do my core/weight work during work lunchtimes.

    I agree; if you're starting out, and you want to become somewhat aerodynamic in the drops or hooks, you'll use muscles in your lower back as well that you aren't normally using; I remember the first month or two on my bike being hell for a week or so, simply due to my lower back not having developed the muscles for stabilization.

    My stem is flipped and lowered, so I have a noticeable drop from the saddle; now I'm comfortably spending 30% of my time in the drops, 10% on the TT bars, and 60% on the hoods.

    You have a flipped stem & TT bars on your road bike? WOW you must be a serious cyclist.
  • FlacVest
    FlacVest Posts: 100
    You have a flipped stem & TT bars on your road bike? WOW you must be a serious cyclist.[/quote]

    It was for clarification.

    You're on the internet.
    Are you really that unhappy?
  • Mikey23
    Mikey23 Posts: 5,306
    Core strength is logical and important. Having powerful legs and weak and flabby upper body is going to make you unbalanced and inefficient whatever activity you are engaged. For what it's worth I'm a UKA coach. Anyone who thinks differently is deluding themselves and going against years of sport science evidence
  • neeb
    neeb Posts: 4,473
    I for one am not arguing against core strength exercises, only the wisdom of presenting them as a primary method for a beginning cyclist to get faster on the bike. If the OP is able to do core strength work that's great, but not if it's in any way a substitute for riding.
  • Mikey23
    Mikey23 Posts: 5,306
    I agree...
  • Mikey23
    Mikey23 Posts: 5,306
    But I didn't get the impression that the op was a beginner but wants to improve from 14 to 18 so i would encourage other training methodology other than just 'riding your bike'.

    And it wasn't posted on the beginners forum
  • neeb
    neeb Posts: 4,473
    I assumed he was a beginner because he said he'd "just bought some clips"...
  • smidsy
    smidsy Posts: 5,273
    I assumed he was a beginner as he only joined BR in Nov 12 and has very few posts (although that could mean he is out riding rather than on the interweb), can only average 14mph and has just bought some clips :-)
    Yellow is the new Black.
  • Davey C
    Davey C Posts: 80
    Mikey23 wrote:
    Core strength is logical and important. Having powerful legs and weak and flabby upper body is going to make you unbalanced and inefficient whatever activity you are engaged. For what it's worth I'm a UKA coach. Anyone who thinks differently is deluding themselves and going against years of sport science evidence

    Jesus wept.
  • neeb
    neeb Posts: 4,473
    Davey C wrote:
    Mikey23 wrote:
    Core strength is logical and important. Having powerful legs and weak and flabby upper body is going to make you unbalanced and inefficient whatever activity you are engaged. For what it's worth I'm a UKA coach. Anyone who thinks differently is deluding themselves and going against years of sport science evidence

    Jesus wept.
    Perhaps because he didn't do his core strength exercises before being crucified? It would have helped a bit. Well, prolonged it a bit anyway.
  • Froomes Edgar
    Froomes Edgar Posts: 359
    neeb wrote:
    Davey C wrote:
    Mikey23 wrote:
    Core strength is logical and important. Having powerful legs and weak and flabby upper body is going to make you unbalanced and inefficient whatever activity you are engaged. For what it's worth I'm a UKA coach. Anyone who thinks differently is deluding themselves and going against years of sport science evidence

    Jesus wept.
    Perhaps because he didn't do his core strength exercises before being crucified? It would have helped a bit. Well, prolonged it a bit anyway.

    Well he'd have had an easier time carrying the cross at least
  • Davey C
    Davey C Posts: 80
    Froomes Edgar wrote:
    neeb wrote:
    Davey C wrote:
    Mikey23 wrote:
    Core strength is logical and important. Having powerful legs and weak and flabby upper body is going to make you unbalanced and inefficient whatever activity you are engaged. For what it's worth I'm a UKA coach. Anyone who thinks differently is deluding themselves and going against years of sport science evidence

    Jesus wept.
    Perhaps because he didn't do his core strength exercises before being crucified? It would have helped a bit. Well, prolonged it a bit anyway.

    Well he'd have had an easier time carrying the cross at least
    I'd argue that the best way to improve your ability to be crucified is to focus solely on being crucified.
  • Froomes Edgar
    Froomes Edgar Posts: 359
    Oddly, this is the one time the specificity of training principle doesn't apply, due to the unfortunate matter of death at the end of a workout. That said, if you make it a hard enough session, you'll be good to go again in 3 days. I believe Graeme Obree used to train this way for his hour record attempt.

    To be clear, I mean he used to ride an hour flat out, then do it again a few days later. AFAIK, he never returned from the dead.
  • Davey C
    Davey C Posts: 80
    What if I just 88 - 95% crucify myself?
  • Froomes Edgar
    Froomes Edgar Posts: 359
    Davey C wrote:
    What if I just 88 - 95% crucify myself?

    Makes sense. By not killing yourself, you'll be able to train again sooner than 3 days thus achieve a higher overall level of fitness.
  • neeb
    neeb Posts: 4,473
    If you can be resurrected, dying during crucifixion isn't necessarily a problem. Seem to remember that there's usually a three day gap between death and resurrection however, so you should perhaps restrict training-until-death to once monthly sessions or at specified points in the season. Think of it like an all-out FTP test. Don't underestimate the recovery needed after death, even if you are god incarnate. Mouldering in a tomb for three days isn't ideal recovery. Consider taking an embalming fluid, you can get these in powdered form from your local Egyptian temple.
  • smidsy
    smidsy Posts: 5,273
    To the OP - see what happens when you ask stupid questions. The posts decend into all sorts of tripe.

    If you want to go faster pedal harder. :-)
    Yellow is the new Black.
  • bernithebiker
    bernithebiker Posts: 4,148
    smidsy wrote:
    To the OP - see what happens when you ask stupid questions. The posts decend into all sorts of tripe.

    If you want to go faster pedal harder. :-)

    Noone's noticed, but the OP lost interest 9 days ago...........
  • Anonymous
    Anonymous Posts: 79,667
    Have you tried doing squats?

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