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TOPIC:   What are You Doing to Get Faster? 


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CLEARNIGHTSKY
CLEARNIGHTSKY's Photo Posts: 274
9/7/13 10:54 P

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KA_JUN--Right! Makes sense. Sounds good.

Getting fit is hard.
Being fat is hard.
Choose your hard.


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KA_JUN
KA_JUN's Photo SparkPoints: (46,447)
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9/6/13 11:42 P

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Ride hills, and sign up for events, whether they be races, distance rides, etc. I'm more honest with training when I'm training towards an event.

Pain is weakness leaving the body.

How do you eat an elephant?

I will not fail.


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CLEARNIGHTSKY
CLEARNIGHTSKY's Photo Posts: 274
9/5/13 4:05 P

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Thank you, ARGENTPUCK and Anita!

ARGENTPUCK--I'll probably be swapping ideas with you about weight training in the future; I've currently got a personal trainer (can't afford it too much longer) who is creating a weight training plan that takes my herniated disk into account.

Anita--I hear you about cadence--I could definitely watch that more closely. Here in Florida I've heard it said that "windy days are our hills," and so I'll definitely try not to wimp out riding on windy days.

emoticon

Getting fit is hard.
Being fat is hard.
Choose your hard.


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MSANITAL
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9/5/13 8:29 A

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First of all congrats on riding and your new healthy life style..
I agree with what everyone says.. and too get into a group and challenge your self that way but when you cannot do a group ride.. this might help..
I purchased a bike computer that has a cadence meter as well, and yes that keeps me motivated and pushing my self.. I have seen an improvement they say your cadence should be about 80 to 100 rpm.. I ride easy at 85 and have gotten it up to 95..but not on hills.. LOL and speaking of hill ride them that is a good way to build core and strengthen your legs.. and when you ride flat you will see a difference..
Good luck

Ride on


Anita

Leader of :Make it Happen if you want to make it happen come join us.. we would love to have you
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Your Never a loser until you quite trying.




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ARGENTPUCK
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9/4/13 11:29 P

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Just wanna echo what other people have said and add my own two cents.

Some of it is just getting used to it. When I'm feeling lazy, it is easy to let my pace drop ridiculously. That's rather infrequent, though. In spite of momentous strength gains this year (admittedly mostly upper body), I've not substantially changed my pacing because I haven't fiddled around with my cadence and gearing.

Oh, yeah, I use music to set a cadence whenever possible. Since almost everything I listen to is EDM at around 128 beats-per-minute, it means I've got a cadence so predictable that I literally do pedal in my sleep. I should probably try to find something listenable at around 140 BPM. Your own mileage may vary, but I find that having dialed in my comfort speed, I forget to boost it unless a really good song comes on, I am racing a red light, or someone just made me angry.

Lifting heavy things (or even just doing good old bodyweight squats) will help with strength. Question is whether you need the strength. If you are 50 lbs. overweight, that means you're hauling around 50 extra lbs. Heavy people who are active tend to be in at least as good a shape muscle-wise as slimmer folks, sometimes better. If you want to be stronger, definitely do some lifting in between the cardio of biking. I could write up a fairly simple bodyweight routine to start on if you're interested.

Also, and I'm kinda surprised no one mentioned it, your bike has a lot to do with your top speed. I ride a hybrid since it is my commuting cycle. If I were on a "road" bike (a racing bike, properly), my speed would jump by a rather significant interval. If I was after pure speed, I can comfortably say that my bike is holding me back.


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CLEARNIGHTSKY
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9/4/13 9:19 A

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Thank you, DMARTIN302, DDOORN, and CAROLYN1ALASKA!!

Getting fit is hard.
Being fat is hard.
Choose your hard.


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CAROLYN1ALASKA
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9/3/13 11:00 P

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All good advice.
Personally, I found riding with other people made me improve the fastest. When I joined our amateur racing club at age 40, my speed went from 13 mph avg. to 19 mph in 2 years. I did do intervals and strength training too, as others have already advised you.

Now at age 65, I am "regressing" through the mph averages... back "down" to 13 mph on a good day, but at least I'm still riding and enjoying it. emoticon

Good luck!

“The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.”
Mark Twain


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DDOORN
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9/2/13 11:55 P

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Intervals...good stuff! Keep logging in the miles and you'll get there. Don't forget to have fun and savor the thrill of zooming along on your bike. Sometimes just having the "need for speed" will rev you up for the challenge!

Group riding can help also...sometimes I keep my eye on a rider who is ahead of me and find myself pushing to see if I can catch up with them or even pass them.

Keep at it, your efforts will pay off!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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DMARTIN302
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9/2/13 11:05 P

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You'll definitely get stronger and faster the more you ride. Keep up the good work! Interval training will help a lot, too. I'll also second the opinion on adding core work.

One thing that helped me is riding with a group. The first challenge for me was simply keeping up, even in the beginner 0-12mph group. After the first two "terrifying" rides (terrifying because of all the newness, like busier streets than I was used to, learning to ride in a group, just keeping up, etc.), I started to see the nuances of when and how others shifted, how to climb hills better, and when to drink and eat (hydration matters!). I was able to build muscle and confidence quickly, so I moved up to a faster group. Seeing how others ride helps a lot to make me a more efficient rider, and hours in the saddle build muscle and endurance. It's taken me the summer, but I've gone from a 0-12 mph group covering 14 miles to a 17mph group covering 35 miles.

Good luck! It sounds like you're on the right track!





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CLEARNIGHTSKY
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9/2/13 2:54 P

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Thank you, Sarah!!

Maggie

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Getting fit is hard.
Being fat is hard.
Choose your hard.


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SARACYCLE
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9/2/13 1:57 P

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This is something that I have to work on, but it will help. Exercising your core will improve your overall ride. Keep up the great work.

Sarah


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CLEARNIGHTSKY
CLEARNIGHTSKY's Photo Posts: 274
9/2/13 10:13 A

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Would love your input:

I'm 50+ pounds overweight.

Right now I ride 5 times per week (35 minutes - 1 1/2 hours, mostly 1 1/2 hours), average 13 mph. I just started doing interval training once per week (going as hard as I can for a minute 5 times in one ride.)

Any suggestions for workouts to get me stronger while I get this extra fat off? Or any general feedback?

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Edited by: CLEARNIGHTSKY at: 9/2/2013 (16:42)
Getting fit is hard.
Being fat is hard.
Choose your hard.


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