How do I get faster ??
Comments
-
Nap, now I'm confused again!.
Are you saying the lower intensity Z2 level (initially in your case 140bpm/165W) work is below where start to burn glycogen.
Or below where you start to be anaerobic?
Surely it's not the same...
It's supposed to be where you are pretty much just burning fat, you are FULLY aerobic, before you are burning glycogen. It takes a while for your body to adapt to that. It feels easy for the first hour but gets progressively harder. At the end of the ride you are desperate for food! Much more so than after an interval session in my case. You know it's time for a retest when you can do 4 hrs on just water!
But surely the hunger is actually an indicator of glycogen depletion? And glycogen can be used entirely aerobically?0 -
Nap, now I'm confused again!.
Are you saying the lower intensity Z2 level (initially in your case 140bpm/165W) work is below where start to burn glycogen.
Or below where you start to be anaerobic?
Surely it's not the same...
It's supposed to be where you are pretty much just burning fat, you are FULLY aerobic, before you are burning glycogen. It takes a while for your body to adapt to that. It feels easy for the first hour but gets progressively harder. At the end of the ride you are desperate for food! Much more so than after an interval session in my case. You know it's time for a retest when you can do 4 hrs on just water!
But surely the hunger is actually an indicator of glycogen depletion? And glycogen can be used entirely aerobically?
Dunno. I just do what works. After a few weeks the hunger stopped.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Probably due to improved efficiency in using fat as fuel and making your glycogen last much longer.0
-
That's what I assumed but I'm just the Gifford who does what he's told
Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
As weve got a good topic going what do I need to work on for road races? Took a last minute decision to race at cutmill today. Always knew it would be tough for me to finish with the punchy climbs but I got dropped on a 4 minute climb after a few laps. 70kg and FTP is only 260 at the moment.
This is one good example where the FTP number is something to take a hold of.
I would suspect that many of your fellow competitors have number in excess of 300 and more to explain you being not able to hold on where road races really expose rider weaknesses.
I also suspect you have age on your side to do something about it over winter.
Decided to do a circuit race today and hit out with half a lap to go. Held off the bunch for what I thought was a win until I was told there were 2 up the road in a break. Not sure what this tells me now about my weaknesses!! Looking at the stats I think my power up to 5 minutes is good so maybe i'm lacking endurance, which keeps me down to 260 FTP?!0 -
Sounds like the fitness is there, just need to be more attentive Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
thx fot advice fan0
-
@napd
Cheers for recommending Garry and sharing your results.
I saw Garry yesterday, established my correct heart rate zones (they were wrong ) and Garry patiently took me through the data sets, what they mean and next steps for developing my fitness. All in bite size chunks for easy absorption.
So I now have confidence I'm training in the right way and at the correct intensity with a diet I'm chuffed with.“Give a man a fish and feed him for a day. Teach a man to fish and feed him for a lifetime. Teach a man to cycle and he will realize fishing is stupid and boring”
Desmond Tutu0 -
Nice! Good stuff. This has been a good thread.0
-
@napd
Cheers for recommending Garry and sharing your results.
I saw Garry yesterday, established my correct heart rate zones (they were wrong ) and Garry patiently took me through the data sets, what they mean and next steps for developing my fitness. All in bite size chunks for easy absorption.
So I now have confidence I'm training in the right way and at the correct intensity with a diet I'm chuffed with.
Great to hear! I was with him today. Ended up not testing as there is a BIG change in direction afoot...Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
@napd
Cheers for recommending Garry and sharing your results.
I saw Garry yesterday, established my correct heart rate zones (they were wrong ) and Garry patiently took me through the data sets, what they mean and next steps for developing my fitness. All in bite size chunks for easy absorption.
So I now have confidence I'm training in the right way and at the correct intensity with a diet I'm chuffed with.
Great to hear! I was with him today. Ended up not testing as there is a BIG change in direction afoot...
Is that change with you or with the testing? I've decided I'm going to get tested but I'm going to wait until after the cross season so I can begin next year in the right direction. So I'd be interested to hear what the changes would be.***** Pro Tour Pundit Champion 2020, 2018, 2017 & 2011 *****0 -
Great to hear! I was with him today. Ended up not testing as there is a BIG change in direction afoot...@napd
Cheers for recommending Garry and sharing your results.
I saw Garry yesterday, established my correct heart rate zones (they were wrong ) and Garry patiently took me through the data sets, what they mean and next steps for developing my fitness. All in bite size chunks for easy absorption.
So I now have confidence I'm training in the right way and at the correct intensity with a diet I'm chuffed with.
Is that change with you or with the testing? I've decided I'm going to get tested but I'm going to wait until after the cross season so I can begin next year in the right direction. So I'd be interested to hear what the changes would be.
Big changes in my main goal next season, big change in training. I'm VERY excited. I think Garry is too.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Great to hear! I was with him today. Ended up not testing as there is a BIG change in direction afoot...@napd
Cheers for recommending Garry and sharing your results.
I saw Garry yesterday, established my correct heart rate zones (they were wrong ) and Garry patiently took me through the data sets, what they mean and next steps for developing my fitness. All in bite size chunks for easy absorption.
So I now have confidence I'm training in the right way and at the correct intensity with a diet I'm chuffed with.
Is that change with you or with the testing? I've decided I'm going to get tested but I'm going to wait until after the cross season so I can begin next year in the right direction. So I'd be interested to hear what the changes would be.
Big changes in my main goal next season, big change in training. I'm VERY excited. I think Garry is too.
Don't be such a tease.0 -
-
I don't want to get bullied.
Triathlon.
Oh Nap :roll:
Just wait for the drink/drugs/whatever it is you've taken to wear off and normality will be resumed and we can all forgot this ever happened.***** Pro Tour Pundit Champion 2020, 2018, 2017 & 2011 *****0 -
-
I'm sorry
You will be.0 -
Just started reading this thread.. I'm in the same boat as the OP. I would love to increase my pace and go racing but I'm lost as to how I should approach it.
I have a HR monitor and cadance sensor, but no power meter (although my indoor trainer has one)
Without a coach it's quite hard to devise a training plan!0 -
Just started reading this thread.. I'm in the same boat as the OP. I would love to increase my pace and go racing but I'm lost as to how I should approach it.
I have a HR monitor and cadance sensor, but no power meter (although my indoor trainer has one)
Without a coach it's quite hard to devise a training plan!
You don't need a power meter.
Have a read through the thread, give what worked (works) for me a go I.e. Block of 3 days with two steady days and one day of intervals or even as simple as a hilly ride where you push on the hills.
Ideally if you are looking at going racing then find a local chain gang and do that as your interval/harder session.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Just started reading this thread.. I'm in the same boat as the OP. I would love to increase my pace and go racing but I'm lost as to how I should approach it.
I have a HR monitor and cadance sensor, but no power meter (although my indoor trainer has one)
Without a coach it's quite hard to devise a training plan!
You don't need a power meter.
Have a read through the thread, give what worked (works) for me a go I.e. Block of 3 days with two steady days and one day of intervals or even as simple as a hilly ride where you push on the hills.
Ideally if you are looking at going racing then find a local chain gang and do that as your interval/harder session.
Thank you for taking the time to reply
With the steady days how much time were you putting in? And how long were your interval sessions?
Kind regards,
Matt0 -
Just started reading this thread.. I'm in the same boat as the OP. I would love to increase my pace and go racing but I'm lost as to how I should approach it.
I have a HR monitor and cadance sensor, but no power meter (although my indoor trainer has one)
Without a coach it's quite hard to devise a training plan!
You don't need a power meter.
Have a read through the thread, give what worked (works) for me a go I.e. Block of 3 days with two steady days and one day of intervals or even as simple as a hilly ride where you push on the hills.
Ideally if you are looking at going racing then find a local chain gang and do that as your interval/harder session.
Thank you for taking the time to reply
With the steady days how much time were you putting in? And how long were your interval sessions?
Kind regards,
Matt
I was really dictated to by my work/kids.
Some steady days I'd only manage an hour but occasionally 4 or more.
My interval sessions are usually anything up to an hour 20 and included a variety of lengths. Ideally though I'd do a good hilly ride and do the hills as intervals, recover on descents and my 'zone 2' on the flats.
I was putting in about 8hrs a week. Things have changed now though due to targeting triathlon next year.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
I was really dictated to by my work/kids.
Some steady days I'd only manage an hour but occasionally 4 or more.
My interval sessions are usually anything up to an hour 20 and included a variety of lengths. Ideally though I'd do a good hilly ride and do the hills as intervals, recover on descents and my 'zone 2' on the flats.
I was putting in about 8hrs a week. Things have changed now though due to targeting triathlon next year.
It's interesting to hear how much time one needs to be 'competitive'. My time is also very limited but there is the possibility of doing turbo ride for an hour most weekday mornings, although currently I'm only doing that on Tuesdays and Thursdays, with a longer outside ride on Sunday mornings.
But I guess when your only real goal is to be able to keep up with your mates it's not an easy question!0 -
A power meter can help though. I am using mine in two ways. On easy days like today I ensure my efforts on hills are low (250W maybe). When on a hard day I can use it to control my hill efforts so I am not ruined at the top of the hill if I am doing a long interval or target a power output for a shorter 1 minute interval.
Also with the heart rate monitor I can quickly see if my heart rate is elevated for a given power output with tells me I am fatigued and to take it easy. All this you can do without a power meter but I find it useful now. It has taken 6 months though to get used to using it.http://www.thecycleclinic.co.uk -wheel building and other stuff.0 -
Well today marks the first day I'm changing how I ride. Rather than doing my weekend rides at 18mph average I've backed it off to 15mph. I tried my best to keep my heart rate below 130bpm.
Monday or Tuesday I will try an interval session and keep all riding in between at either base or tempo level heartrate, along with the 'block of three' suggested.
By riding slower I gather that the goal is to ensure that I'm in the best state for the interval sessions, and that's where the increase in speed comes from.
Best regards,
Matt0 -
Well today marks the first day I'm changing how I ride. Rather than doing my weekend rides at 18mph average I've backed it off to 15mph. I tried my best to keep my heart rate below 130bpm.
Monday or Tuesday I will try an interval session and keep all riding in between at either base or tempo level heartrate, along with the 'block of three' suggested.
By riding slower I gather that the goal is to ensure that I'm in the best state for the interval sessions, and that's where the increase in speed comes from.
Best regards,
Matt
Build aerobic base with the lower intensity sessions and speed with the intervals. Over time you'll find your base sessions get quicker for the same HRInsta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Well today marks the first day I'm changing how I ride. Rather than doing my weekend rides at 18mph average I've backed it off to 15mph. I tried my best to keep my heart rate below 130bpm.
Monday or Tuesday I will try an interval session and keep all riding in between at either base or tempo level heartrate, along with the 'block of three' suggested.
By riding slower I gather that the goal is to ensure that I'm in the best state for the interval sessions, and that's where the increase in speed comes from.
Best regards,
Matt
Build aerobic base with the lower intensity sessions and speed with the intervals. Over time you'll find your base sessions get quicker for the same HR
Thanks for your help ND
I really want to go into 4th Cat racing next year. Even if I get there and come last I'm going to keep turning up for the races because that's of far more benefit than not turning up at all.0 -
Well today marks the first day I'm changing how I ride. Rather than doing my weekend rides at 18mph average I've backed it off to 15mph. I tried my best to keep my heart rate below 130bpm.
Monday or Tuesday I will try an interval session and keep all riding in between at either base or tempo level heartrate, along with the 'block of three' suggested.
By riding slower I gather that the goal is to ensure that I'm in the best state for the interval sessions, and that's where the increase in speed comes from.
Best regards,
Matt
Build aerobic base with the lower intensity sessions and speed with the intervals. Over time you'll find your base sessions get quicker for the same HR
Thanks for your help ND
I really want to go into 4th Cat racing next year. Even if I get there and come last I'm going to keep turning up for the races because that's of far more benefit than not turning up at all.
Great! The best 'interval' session you could do then is the local chain gang. It's not just about the fitness but it's bike handling too. Plus, it's great fun!Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Isnt 15mph just on the tad too easy?
Me and my laughin bunch compadres keep it easy this time of the year but ave pace is always about 17 -19 mph.0 -
Average speed is subjective. As long as its in your zone it doesnt matter. My zone 2 on the PM for rides over 3 hours always come in under 18mph but at 200 watts average. If I pushed the average speed higher I would be willy waggling and ruining my training plan0
-
Isnt 15mph just on the tad too easy?
Me and my laughin bunch compadres keep it easy this time of the year but ave pace is always about 17 -19 mph.
That's all well and good but if you are targeting YOUR training zones speed is irrelevant. When I went back to basics, my average was about 14-15.Insta: ATEnduranceCoaching
ABCC Cycling Coach0
