Author: Sorting Last Post on Top ↓ Message:
VONTAN's Photo VONTAN Posts: 283
10/4/09 2:06 P

My SparkPage
Send Private Message
Reply
Glad to see you did so good at your last tri! Like you I am pretty slow, except I can't blame it my bike since I have a good carbon one. You may want to check out Selene Yeager's book on cycling for women. I recently checked it out at the library and I think it may be one I might want to buy. She recommends structured workouts doing one easy, hard and long rides a week and has many programs that should get us slow pokes up to speed.
Maybe after you get your bike you might want to invest in a cadence sensor, it was a big help to me right away. I find I pay more attention to that than the actual speed since if you have your cadence up the speed will follow...if you're in the right gear of course.

 current weight: 142.0 
 
187
172.75
158.5
144.25
130
CINCYSAHM4's Photo CINCYSAHM4 Posts: 286
10/1/09 6:40 P

My SparkPage
Send Private Message
Reply
Wow! Fantastic advice friends! Did well in the Tri this weekend. Actually beat my overall time by 6 minutes. Kept my cadence up and stayed in as hard a gear as I could stand. Looking forward to shopping for a bike this winter and falling in love with my new bike in the Spring. I'll be back for more advice!!

Heidi

Height: 5'2.5"

----------

Goals:

August 1st - 18% Body Fat
August 23rd - Mini-Triathlon
September - Join co-ed soccer league
October - 8K
November - 10 K
December - Fitness Cruise with Husband.
January - look for another mini-tri for 2010


 current weight: 186.4 
 
186.4
172.3
158.2
144.1
130
SARAHGMD Posts: 834
10/1/09 11:06 A

My SparkPage
Send Private Message
Reply
All good advice, but I'd carry more water. My water consumption varies a great deal depending on wind temperature and how hard I'm riding. I find that if I think I don't have a lot of water I won't drink what I have for fear that I'll need it later, and my ride suffers, and I frequently have a headache later. I have a 3 liter hydration pack, and I usually start a ride with it at least half full.

 current weight: 173.0 
 
203
189.75
176.5
163.25
150
SWEETCYCLINHAMS's Photo SWEETCYCLINHAMS Posts: 1,247
9/30/09 9:10 P

My SparkPage
Send Private Message
Reply
It's funny, each of the posts here addresses all of the issues you'll want to address so, basically, take them all to heart and investigate each one thoroughly.

Assuming your equipment is in proper working order, the things that have been beneficial for me:

1. Get properly fitted. Even if it's not your bike, these are simply adjustments made to the bike - nothing undoable. Your legs (quadriceps) could be firing at the wrong time - that will make a HUGE difference. It will cost you between $50-$100 to get professionally fitted and take about 1-2 hours to do at your LBS.

2. Lighten your bike as much as possible without sacrificing safety. My bike weighs about 15lbs, give or take an ounce or two. Most of this is common sense stuff - don't carry two water bottles (I hardly even drink 1/4 of mine on a 30 miles ride), don't eat a heavy meal before you ride (if you ride in the afternoon, avoid heavy meals (e.g. lots of starches, sugars or carbs) before you ride - it'll just make you lethargic) and donít bog yourself down with food items. If you get hungry while you ride, take just one PowerBar, or something equally diminutive, to munch on.

3. Make sure your tires are properly inflated.

4. Ride in as aggressive a position as possible. Don't slouch on your bike, but definitely try to lean into the wind. Don't think it's a big difference? Just put your hand out the window of your car at 20 miles per hour and hold it up like you're signaling someone to stop. See how much of a difference that makes vs. just angling it to about a 20 or 30 degree angle forward.

5. Do walking lunges in the gym with as heavy as weight as you can that won't negatively affect your form. Of everything I've done, this has been one of the two things that has helped me the most (see number 6). I usually do walking lunges with the 60 or 70lb dumbbells for three sets of 20 reps, each time I go to the gym.

6. Drink a good quality protein shake after each ride and for the next 24 hours with each meal. That goes hand-in-hand with number 5.

7. As always, watch the others you ride with. Notice what gears they're in and their cadence - try to match.

8. If you have a mountain bike, you can pedal your little heart out and still not be able to keep up with a road cyclist leisurely zipping along. Mountain bikes are made for climbing steep hills slowly. Road bikes are made for speed Ė plain and simple. If you're riding a mountain bike, look to borrow a friend's road bike and I suspect you'll see some vaguely familiar blurs, known as your cycling buddies, as you whiz by them!

Take care and ride safe!

 current weight: 204.8 
 
235
227.45
219.9
212.35
204.8
BILL60's Photo BILL60 Posts: 241,041
9/28/09 8:11 A

My SparkPage
Send Private Message
Reply
I remember starting out biking and being thoroughly trounced by my neighbor only because my body was more used to running than biking. After a while, all of that changed and I now whoop his butt. The same will happen to you.
By the way, a big congratulations on your impressive weight loss.

"Excellence is but for the few."


 current weight: 171.5 
 
201
192
183
174
165
DRC2205's Photo DRC2205 Posts: 8,845
9/26/09 6:04 P

My SparkPage
Send Private Message
Reply
Add me to the list of people who think tires can be the easiest change to a borrowed bike, without a huge investment, or something major to get accustomed to before your next race.

Good luck this weekend!

ARMATEYNOTAGAIN's Photo ARMATEYNOTAGAIN SparkPoints: (29,249)
Fitness Minutes: (91,517)
Posts: 834
9/25/09 10:49 P

My SparkPage
Send Private Message
Reply
Can't add much to what has already been said. But make sure your tire pressure is at the high limit. I think it's 80psi. Low tire pressure can really slow you down.

Keep on bikin

emoticon Bart

 current weight: 157.5 
 
205
188.75
172.5
156.25
140
BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (130,067)
Fitness Minutes: (65,990)
Posts: 9,611
9/25/09 9:26 P

My SparkPage
Send Private Message
Reply
My first thought is the tires on the bike. If you have the knobby tires they will really slow you down. There are smooth tires you can put on a mountain bike, but they aren't cheap. On the other hand, just think how strong your legs are getting.

beverly

One Day at a Time:
1) 10,000 steps daily
2) fruit & vegie at every meal and log
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily

August 2014 goals:
1) Get my nutrition back under control and record daily
2) Finish the forest service quilt and wall hanging
3) Ride my bike 25 miles a week
4) Clean and de-clutter one room each week


_______

It's never too late to be what you m


 Pounds lost: 20.0 
 
0
7.5
15
22.5
30
JHOLLNAGEL Posts: 1,768
9/25/09 1:03 P

My SparkPage
Send Private Message
Reply
Also, you can get skinnier tires put on yur mountain bike as well. This will also help the speed. As has been said earlier .... get properly fitted and figure out your cadence and pedal stroke.

 current weight: 229.0 
 
238
226
214
202
190
IRISH98's Photo IRISH98 SparkPoints: (18,717)
Fitness Minutes: (35,633)
Posts: 1,187
9/25/09 12:18 P

Reply
You'd be surprised how much difference the bike makes. I have both a mountain bike (that's ~15 years old, so very heavy) and a new road bike. I have clipless pedals on both bikes. I can average 20 mph regularly on my road bike, but more like 13 mph on my mountain bike. Clearly, the only difference is the bike.

I wouldn't worry too much about making major changes right now until you get your own bike. Any changes take some getting used to, and you have a race this weekend. After you buy a new bike, you want to make sure that you are professionally fitted, which will optimize power and speed, and minimize injury potential.

Good luck this weekend!

2010 Goals:
Get under 6 hours for a half Ironman triathlon
Get under 8 min/mi for a 5K - DONE 4/3

2010 Big Races:
Jan 15-17 Bermuda Half Challenge (8:15 Mile, 1:01:20 10K, and 2:11:32 half marathon)
June 6 Mooseman 70.3 triathlon (6:30:25)
Aug 22 Timberman 70.3 triathlon (6:10:14)


 current weight: 139.0 
 
186
172
158
144
130
DAISEYDUCK's Photo DAISEYDUCK SparkPoints: (23,258)
Fitness Minutes: (38,985)
Posts: 2,692
9/25/09 11:25 A

My SparkPage
Send Private Message
Reply
Have you been fitted properly to the bike you are riding? A few adjustments to the seat height, handlebars, etc. could make a world of difference!


Peggy

Illinois anyone? www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=15756

We're all chatting it up in McHenry County! Stop by and join in!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=12135


Cycling miles:
2011 (Total TBD) 1217 +
2010 1344
2009 1694

I tweet; do you? twitter.com/PeggyAYork

ENERGIZED!


 current weight: 138.0 
 
164
155.5
147
138.5
130
SARAHGMD Posts: 834
9/25/09 11:12 A

My SparkPage
Send Private Message
Reply
The bike is probably part of it either a hybrid or a road bike will be faster for the same effort.

Weight might be an issue depending on the construction, how much you're carrying, and of course your weight (I don't know your's or there's, but unless you have very heavy bags or bike that's going to be the largest contribution to weight).

The most easily changeable item is probably your cadence. Pedaling faster in a lower gear will get you better speed than pushing on the highest gear you can. It also gives you a generally better workout.

Pedal technique can also be an issue. You want to make sure your feet are moving in a circle rather than just pushing down on the pedals. This is harder to do on flat pedals, but I'm told it is doable.

It might also just be experience if most of the women you're riding with have been riding longer.

I think it's great that you're getting in 3 group rides a week. I'm sure the speed will come.

 current weight: 173.0 
 
203
189.75
176.5
163.25
150
CINCYSAHM4's Photo CINCYSAHM4 Posts: 286
9/25/09 10:32 A

My SparkPage
Send Private Message
Reply
Hello Everyon:

I recently completed my first sprint Triathlon. I have another this weekend. I have a borrowed mountain bike as I just can't swing purchasing a bike right now.

I have a group of women I ride with on a regular basis. We ride 12 - 18 miles twice during the week and 25 - 30 on Sunday mornings. I am consistently pulling up the rear and it's driving me nuts! I have been spinning 2 - 3 days a week for the last 6 months, lifting weights, running, doing the step machine at the gym, etc. These women rarely workout, yet they seem to just breeze through the rides. One woman has a montain bike, another has a hybrid, and the others have road bikes (I realize the road bikes are going to be faster). My question is, "What can I do to get faster?" Am I not using my gears effectively, am I just slow or is it the bike? Well, maybe it's a combination of all three; who knows! I'll be saving this winter for a road bike, but in the meantime I'd love to know what I should be working on...gear usage, weight lifting, etc.

I realize that clip shoes and more aerodynamic gear would be helpful, but I want to puchase my bike first. Also, none of the ladies I ride with have that kind of equipment so other than the type of bike I have there are no other obvious differences.

Help!!

Height: 5'2.5"

----------

Goals:

August 1st - 18% Body Fat
August 23rd - Mini-Triathlon
September - Join co-ed soccer league
October - 8K
November - 10 K
December - Fitness Cruise with Husband.
January - look for another mini-tri for 2010


 current weight: 186.4 
 
186.4
172.3
158.2
144.1
130
Page: 1 of (1)  

Report Innappropriate Post

Other Cycling - Road, Mountain, Fun, Racing Introduce Yourself to Team Forum Posts

Topics: Last Post:
New to it all 8/13/2013 6:32:58 PM
very new cyclist! 7/2/2014 11:31:26 AM
Greetings from Alaska! 7/2/2014 3:01:44 PM
New guy 2/8/2014 10:55:37 PM
First Post 11/12/2013 12:23:07 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x1670x28649551

Review our Community Guidelines