How do I get faster ??
Comments
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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 plan
On your own , maybe.. when you are riding to your PM
but can you guarantee that in , well , essential , group rides? No.
On the front clipping along at 20 in winter is not going to make you Mr Popular.. neither is 15 mph going to get you far staying in a bunch.... I am mindful that the young 'un wants to actually race next season.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 plan
On your own , maybe.. when you are riding to your PM
but can you guarantee that in , well , essential , group rides? No.
On the front clipping along at 20 in winter is not going to make you Mr Popular.. neither is 15 mph going to get you far staying in a bunch.... I am mindful that the young 'un wants to actually race next season.
That's the problem with base training in a group. It doesn't work. One person's threshold is another's zone 1. So you do those base miles alone unless you are just out for a laugh socially.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Actions for next week:
A) Determine the HR zones. To do this I need to do a 'standard' test. This involves going flat out on the turbo trainer for 5 mins, 5 minutes rest and then 20 minutes as hard as I can go. From the heart rate data I can calculate my lactate threshold and HR zones.
Interval session (Need to research this a bit more)
C) 'Tempo' ride - Zone 3
D) Endurance rides - Zone 2
It does sound a bit crazy riding at 15 mph or so, but I can see why. The speed is gained from the interval sessions, and for maximum effect you need to be as fresh as possible for each one. Going hard on the endurance work is going to leave you with less reserves for the intervals, and therefore you won't perform as well.
It really is a case of go slower to go faster. I will keep this thread updated with how I progress to show why the theory works.0 -
Actions for next week:
A) Determine the HR zones. To do this I need to do a 'standard' test. This involves going flat out on the turbo trainer for 5 mins, 5 minutes rest and then 20 minutes as hard as I can go. From the heart rate data I can calculate my lactate threshold and HR zones. Interval session (Need to research this a bit more)
C) 'Tempo' ride - Zone 3
D) Endurance rides - Zone 2
It does sound a bit crazy riding at 15 mph or so, but I can see why. The speed is gained from the interval sessions, and for maximum effect you need to be as fresh as possible for each one. Going hard on the endurance work is going to leave you with less reserves for the intervals, and therefore you won't perform as well.
It really is a case of go slower to go faster. I will keep this thread updated with how I progress to show why the theory works.
Forget C for now.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
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 plan
On your own , maybe.. when you are riding to your PM
but can you guarantee that in , well , essential , group rides? No.
On the front clipping along at 20 in winter is not going to make you Mr Popular.. neither is 15 mph going to get you far staying in a bunch.... I am mindful that the young 'un wants to actually race next season.
Riding with others are chaingangs for me when we are all pushing. In the winter base miles are done on my own unless I fancy a social cafe ride. Riding along in the wheels soft pedalling half the ride but keeping the average speed up and making you feel like a hero is of no interest to me.0 -
Heart rate theory explained quite well http://www.bikeradar.com/gear/article/heart-rate-monitor-training-for-cyclists-28838/0
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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.
Depends on your heart rate rather than the speed doesn't it? As long as you keep in the correct zones then the speed takes care of itself - not to mention it depends on terrain, wind, etc etc.0
