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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
7/7/10 4:26 P

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I just re-checked my race results from my tri on father's day. My pace was 11.75 mph. I thought it was much slower actually.

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
7/6/10 10:31 P

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I like the "approach cycling like running" theory.
hard/tempo, speedwork/interval and long bike at a comfortable pace.

There is a local bike club but they ride at the most inconvenient times for me. I have to do this on my own. My running partner started riding with me. She has a mountain bike. She switched to less knobby tires but they are still kind of knobby so I don't know if she will get faster than my hybrid. I do like having her for my long rides. She will be willing to go the distance with me.

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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DESERTFLOWERG's Photo DESERTFLOWERG Posts: 1,437
7/6/10 3:58 P

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Climbing (and/or headwinds) get me too. I just finished a 470 mile-week long bike tour in the Colorado & New Mexico Rockies and that confirmed what I have read . . . good climbers are generally THIN - really thin. To be a good climber, I figure I need to lose AT LEAST another 20 pounds. In the meantime, I just have to do the best I can.

For hills or rollers, you should try to get up as much speed in the downhill portion to help carry you up the climb. The downhill is where you want to get into a good aerodynamic position. If you can get enough momentum, you can sometimes crest the hill by standing. . . depends on the size of the hills.

Long slow climbs are training (physical and mental).






Desertflower
5'5"


When it's time to die, let us not discover that we have never lived . . .
Henry David Thoreau


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GLADGAD's Photo GLADGAD Posts: 5,690
7/6/10 8:16 A

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I worked with a tri coach in a couple of her group classes. At the start of each session she had us do a mile or two of easy riding then we would do various drills - one legged pedaling, visualizing scraping the bottom of the shoe, and bringing the foot over the top. Those were all teaching us proper spinning technique. Afterward we would do speed drills, riding hard from one landmark to another - usually 1/4 to 1/2 mile apart, followed by easy spinning for 1/4 to 1/2 mile. Sometimes we would chase where one rider would start 10 seconds ahead and of another and the other rider would try to catch up by a certain landmark. Or we would ride a pace line of 3-4 people where everyone would ride a moderate pace and the last person would have to speed up to the front and then set the pace.

After taking a couple of her classes and talking to people, I decided to approach cycling like running. So when I ride 3x a week, one session is drills and speedwork (total about 15 miles), another is a long ride at a comfortable pace (17-20+ miles), and the other is short and hard (10 miles).

What most people tell me is if you want to get faster at riding you need to put in the miles. I also found a road bike (as opposed to a fat tire) and clipless pedals help, too. Learning to pedal properly also allows you to move faster more efficiently and with less PLOW (perceived level of work).

I'm sure more experienced cyclists and racers will have good advice.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
SUMMERTIME_JEN's Photo SUMMERTIME_JEN Posts: 95
7/6/10 6:58 A

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Lovey,
I think 2-3 days a week would be fine, but definitely step up the distance and speed. In the spring, I joined a biking club near me, and built endurance pretty quickly on some training rides. I'm no speed demon, but after no training in the winter, about a month and a half into the training, I was riding 60 miles, and averaging 13mph on somewhat hilly rides.

Hills kill me too. They tell me (in the club) that all it takes is practice - to go out at least twice a week. I've taken the easy way out and worked on speed, as I will be avoiding hilly race courses. I can maintain 16mph on a flat 20 mile ride, and 18 for shorter distances. ** This means that your average of almost 10mph would be much higher on flat terrain. **

My advice is to try to find a local bike clubs. They usually offer rides for all abilities. Just trying to keep up with a group will push you a bit harder. If you can't find one, then race against the clock - my ride leader suggested riding 35 minutes in one direction, then trying to get back home in the remaining 25 minutes.

If you can get on the hilly course more often, that would be best, but otherwise look for overpasses and other hills, to throw into your normal rides.

Have fun!

6/7/09 Great South Bay Sprint Triathlon (750m, 11mi, 5k), 1:43:45
6/20/09 Diamond Dash for a Cure 5k, 32:45
7/5/09 Independence Triathlon (500m, 8mi, 5k), 1:12:30
11/15/09 Damon Runyon 5k Yankee Stadium, 39:44


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
7/6/10 3:38 A

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(sorry, posted on cycling board as well)

Building Bike Endurance and Speed:

I aim to bike 2-3x a week. I want to build endurance, speed and master my triathlon route. I ride around 10mph (yes, slow).

My triathlon course is a hilly 17.5 mile course. I try to do the course once a week and barely avg 10mph on that course, more like 9.5 or 9.75mph. I go faster on the downhills of course and slightly faster on the flatter portions but lose it all on the hills.

I also ride local trails that are not difficult and has no hills like the ones on my tri course. The trails cover over 40 miles.

Sunday I did almost 20 miles hoping that riding longer distances will help my endurance.

How do I go about build speed and endurance?
Do I need to ride my actual tri course more often?
Will going longer distance on the trails help me?

Lovey

Edited by: TDSLOVEY at: 7/6/2010 (03:38)
This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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