|   best workout to increase avg. speed | bucksnort
Mar 14, 2002 8:37 AM | | I am trying to increase my average speed on the road. What are the best exercises to accomplish this- |
| It's the whole package. | Mike T.
Mar 14, 2002 1:48 PM | | There isn't one type of workout that's specifically for upping your average - everything counts from endurance (to be able to cover the distance) to threshold, to intervals long and short, to hills and to sprints. It all adds up to make you stronger and faster which will up your average.
I guess if I had to pick one of the above thought I'd have to go with Threshold - long intervals just about as hard as you can go but it's only one piece of the puzzle. |
| what's the distance? what's the speed? | alFred
Mar 15, 2002 1:26 PM | | what's your strength/weakness? what bike/wheels/tires? how aero you are?
there might be more then one answer you know.
If you just started riding road you're likely to improve alot merely by riding more and riding hills. |
| Complex question, but the simple answer is RIDE, RIDE, RIDE | Cory
Mar 15, 2002 3:14 PM | | I agree with the first two posters--everything plays a part in it. You need the base so you can add the speed, so I'd start by just getting a lot of saddle time. But if you spend all your time riding 15 mph, you'll become very efficient at riding 15 mph. You need to add intervals, speed work and hills as you go, at whatever pace your body will accept. if your goal is speed, then you need to push yourself sometimes, but not on every ride. Once or twice a week, with easy rides between, seems to work for most people. Work in riding whenever you can, to work, to the store, to the movies. And don't forget to do some rides just for fun, with friends or a girlfriend or whatever, to keep your interest up. RIDE. |
| Complex answer | Bucksnort
Mar 18, 2002 8:10 AM | | I didn't want to burden anyone with a long story but It seems necessary. I currently run about 20 miles a week. I have time for about 4 runs a week and 2 rides of 1 to 2 hours. I am a teacher/ coach so this schedule is somewhat seasonal, as I am able to get much more in during the summer. My current problems are- limited cycling time and once I get on the bike I am stuck at about 16 mph (regardless of how long I go my average speed is 16). I like to participate in Duathlons and MTB races. Thanks for all your help. |
| re: Complex answer | alFred
Mar 18, 2002 3:15 PM | | if you run you should have enough cardio fitness to ride faster.
you're probably lacking cycling specific fitness.
here a few things I would reccomend to look at:
- hill intervals.
Find a hill it takes ~5min to climb warm up for ~10min ride it up and down 5-10 times cool down. No more then twice a week if have knee trouble reduce volume
- speed work.
1) spin up in low gear on gradual downhill or flat and try to maintain max for 1-2min. rest, repeat, etc.
2) one leg wrkout. ride in low gear with one leg attached to the pedal
- equipment/position on bike
1) tires. my training tires (28mm Michelin sports vs Conti GP) cost me ~1.5mph on typical century training ride. Replace if you have cheapo touring tires.
2) riding position. riding tops vs drops could cost you ~1mph. if you don't feel comfortable riding drops stretch, esp hamstrings/lower back. Stretching is also good to prevent tendonitis good luck |
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