Exactly HOW much cycling?!
Jesster
Posts: 482
in General Chat
Hey guys i need some advice. I just did my first ever 10 mile TT and got overtaken by a couple of (very bloody fast!) guys. So obviously my cycling needs work. And lots of it.
Time is not a huge issue so i can invest a few hours. I have eight weeks til my A race, plymouth oly. I am currently doing one long ride on the weekend and cycling 3 miles to work each day which is mostly standy-uppy-cornish-hill stuff.
Come on guys, what can i do to MAKE ME FASTER! [:D]
Time is not a huge issue so i can invest a few hours. I have eight weeks til my A race, plymouth oly. I am currently doing one long ride on the weekend and cycling 3 miles to work each day which is mostly standy-uppy-cornish-hill stuff.
Come on guys, what can i do to MAKE ME FASTER! [:D]
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1 long bike 3hours +
cruise interval session 8 on 2 off x 6 (just below threshold)
Anaerobic interval session 2:30 on 5 off x8
Maybe you could could take in an extra loop on the way home from work every couple of days to try and fit in a interval session?
I digress, practice intervals,starting at 60 secs pushing it to a level above race pace ,followed by 60 secs recovery and repeat,depending on your fitness initially 10 min warmup,15 intervals and 10 min warm down giving a 50 min workout.Build up the interval length over time and speed will magically appear so that you can toast the other riders at the next TT.
i know a few back lanes and turns that can add 5 or even 10 miles to my 12mi commute. i also know where the steeper routes are (so as to avoid them, pesky hills!)
I have a 11 mile route that is some flat and some hill work.( mostly hills)
I have a just over 5 mile circuit that i do mostly flat.( 3 times)
And i try and do the next tri route.
I'm just getting into the longer rides ( for endurance), over 30 mile stuff, hopefully will be 50 miles by the end of the season.
I would add that you will see alot of stuff about race pace rides, personally i ride everywhere at race pace, i dont really undertsand why people wouldnt do that as well. ( maybe someone with more knowledge that me can enliten us)
But your 3 mile stuff probably isnt doing alot for you, 3 mile is barely breaking a sweat
jesster - i forgot to add that at weekends i try to get a 25-30mi ride in, or use the bike to do a distance errand (i've cycled to bristol and back for language classes a few times now - 30mi each way). i figure that sometimes you have to make a reason for a longer route.
It's like this; WMWMWMWM [X(]
Fine a good one, nice and steep.
Ride up it, and coast back down getting your breath back.
When you get to the bottom
REPEAT.
Its a killer but it works a treat.
And its a no to highworth, but they are doing one i'm sure, will find out and get back to you.
Boxhill is right on my doorstep and I have plans to do repeats up and down the 2.1 mile hill.
I know it's going to hurt and to my shame I have put it off for 2 weeks and I'm finding excuses not to hit it hard. I woke up this morning with a new attitude and I'm going to tame that mother f**ker.
There is nothing worse than knowing what you have to do - then actually going out and doing it.
I got an e mail from a friend tonight that has made me so so determined to train harder ( harder than not alot a the moment - work issues and sheer tiredness has reduced me to almost nothing for a month - I've lost alot in fitness, got a current probable chest infection which doesn't help) so I'm going to hit the work hard.
My advice - and I am only new to this tri lark - but do things that you don't like - it's the only way.
For me ( stand by for this) that's swimming, and running ( well 1 out of 3 isn't bad!!!!)
Serioulsy get the miles in - I'll happily sit with my mother in law and her cycling mates for 30, 40 or 50 miles at an average of 18 mph all day long. Find out what you suffer with and then hit it head on.
Come the Day of Judgement,and the last shall be first and the first ,let them be last.
There is an argument regarding the ones that spend longer racing get better value for money,and since we seem to be in a recession,I am all for getting most bag for my buck.
Ciao for now.
looks like I need to change my name to JessTTer
See what I did there? lol Thanks for the advice lads, youre a great help. [sm=kiss.gif]
Highworth is going to be on i think. I swim in the same pool as one of the organisers in the morning (highworth rec, funnily enough). She reckons it looks good to be on again this year.
Did anyone else think it was hard for a 'tri a tri'?
I'll be doing it this year.
Jesster do you have a garmin ?
@ jamewah-i dont have a garmin (have only just purchased a second hand polar HRM off my mate who's upgrading)
Rubbish, arent I? [X(]
Do you know what average speed you can maintain over a set distance?
Could do with a fella about to attach a computer-thingy as i'm not much cop with things like that. A whizz in the kitchen, mind you! lol
Add to that keeping a decent cadence - I try and go about 95rpm - and you will use your gears much more effectively. For example if you're always pushing the highest gear at a lower than optimal cadence you're going to make life difficult for yourself (in my experience).
What was your TT distance and time? From that you will be able to work out your average speed..
By being able to see what speed I'm pushing and/or a constant update of my average speed helps me to know when I've got to dig a bit deeper to improve.
Over the past two months I've upped my average speed by 4kph over the same distance.
What has also worked is one long ride, a couple of kph below my max, one race pace ride, and one high intensity intervals sessiona week.
My turbo session yesterday was 30k in 40mins, average speed of 44kph.
Still using the lowest resistance setting, is it time to up the resistance? although still need to get up to full race distance of 40k yet.
My last 25k split race wise was 47 mins i think. So i'm not terrible but not that great either.
I plan to do a 20k TT today by myself at work. and introduce 2xinterval sessions a week plus a long weekend ride, as per the advice of the peeps on here. Do you think this is a good idea? [8|]
Get a cycle computer and then at least you can judge/base your training around improving that.
Your long rides will be slower, your race pace efforts there or thereabouts and your intervals in excess. I've found 3 mile intervals on a slight uphill great. I can barely breathe at the end of them but they've certainly improved my top end speed.
Jack Hughes is being kind enough to help me out with that one. Thanks, jack!