Edging up my speed

Miles253

I'm looking to create a moderate intensity training plan, with the aim to be able to ride with the fast boys at my club come next spring. (19-20mph

Ive got a turbo for the winter, i also commute 50 miles a week, as well as usually a Sunday ride and sometime one other ride in the evenings. Sunday rides are usually 50-60 miles at 15-17mph, i can comfortably complete these.

Whats the most efficient way of improving my overall speed? I don't want to peak i just want to get faster overall, is that possible? It might be worth mentioning that time is fairly precious so if i can train within the time i already spend on the bike then great.

22 years old, around 75kg 6 ft 4 blah blah

cheers

DeVlaeminck

So you normal week looks like what - a Sunday ride, an evening ride and then 5 miles each way commute ?

Miles253

Yes that's right.

janogorzalek

I would suggest breaking down your commute into segments, either literally and try to work your way up the Strava leader boards, or if not a Strava user just do some intervals:

eg. 30 sec all out effort, followed by 30 sec recovery. You'll get loads more from your commuting miles without spending any extra time in the saddle

Miles253

janogorzalek wrote:

I would suggest breaking down your commute into segments, either literally and try to work your way up the Strava leader boards, or if not a Strava user just do some intervals:

eg. 30 sec all out effort, followed by 30 sec recovery. You'll get loads more from your commuting miles without spending any extra time in the saddle

Okay, that's good advice, do you find it easy to do in and amongst traffic? I hadnt thought of actually creating Strava segments, good idea too.

DeVlaeminck

Depending on talent and how fast the fast groups are round the OPs way 2 training rides a week plus a short commute is pretty light - agree with Madas - try and do more.

I don't really like recommending people sit on a turbo all winter but if for some reason you can't get out on midweek training rides or extend the commute a couple of turbo sessions a week from October onwards on top of what you do already should see a significant increase in fitness. I'd just do the 2*20 or something similar - longer intervals anyway - a couple of rides a week and a couple of hard turbo sessions will be closer to what most of the fast group are doing.

dwanes

You dont need a magic formula, intervals, etc
Anyone heard the term 'Hard Work'? Thats what you need to do, Hills and good old fashioned work, Work Hard your entire ride.
You should be getting back from your rides very tired and legs shaking etc..
Keep doing this as often as you can and you will improve without fail. If you dont go through pain and suffering then you aren't going to achieve your goal.

dw300

dwanes wrote:

You dont need a magic formula, intervals, etc
Anyone heard the term 'Hard Work'? Thats what you need to do, Hills and good old fashioned work, Work Hard your entire ride.
You should be getting back from your rides very tired and legs shaking etc..
Keep doing this as often as you can and you will improve without fail. If you dont go through pain and suffering then you aren't going to achieve your goal.

Rocky on a bike ^

jgsi

dw300 wrote:

dwanes wrote:

You dont need a magic formula, intervals, etc
Anyone heard the term 'Hard Work'? Thats what you need to do, Hills and good old fashioned work, Work Hard your entire ride.
You should be getting back from your rides very tired and legs shaking etc..
Keep doing this as often as you can and you will improve without fail. If you dont go through pain and suffering then you aren't going to achieve your goal.

Rocky on a bike ^

Yup,, some people on here have definitely lost the bloody plot when it comes to this fuggin training word.
Give me a break "Work Hard... entire ride..." :roll:

dw300

JGSI wrote:

dw300 wrote:

dwanes wrote:

You dont need a magic formula, intervals, etc
Anyone heard the term 'Hard Work'? Thats what you need to do, Hills and good old fashioned work, Work Hard your entire ride.
You should be getting back from your rides very tired and legs shaking etc..
Keep doing this as often as you can and you will improve without fail. If you dont go through pain and suffering then you aren't going to achieve your goal.

Rocky on a bike ^

Yup,, some people on here have definitely lost the bloody plot when it comes to this fuggin training word.
Give me a break "Work Hard... entire ride..." :roll:

Should we ask for the Strava/Garmin account link, for proof of leg-shaking rides every outing?

dwanes

dw300 wrote:

JGSI wrote:

dw300 wrote:

dwanes wrote:

You dont need a magic formula, intervals, etc
Anyone heard the term 'Hard Work'? Thats what you need to do, Hills and good old fashioned work, Work Hard your entire ride.
You should be getting back from your rides very tired and legs shaking etc..
Keep doing this as often as you can and you will improve without fail. If you dont go through pain and suffering then you aren't going to achieve your goal.

Rocky on a bike ^

Yup,, some people on here have definitely lost the bloody plot when it comes to this fuggin training word.
Give me a break "Work Hard... entire ride..." :roll:

Should we ask for the Strava/Garmin account link, for proof of leg-shaking rides every outing?

Nobody said to go out like this every ride, just as often as you can.

It seems some people think you can tootle along playing on some 'Training plan' for a while and suddenly become a much faster/ fitter rider. If anything it can put people off trying to improve.
I was trying to emphasize the point that there needs to be a decent amount of Hard work for the OP to achieve his goal.
The fast boys at his club wont have got there by accident.