Increasing my performance

[therealtimshady]

Anyone got any tips on how to increase my performance - I can only seem to ride an average speed of about 20mph yet most club riders can manage an average of about 24 to 25 yet as a runner I can easily beat them in a 10k running race for example.

I also struggle in the wind badly. I have been cycling consistently for about a year and although I feel far less tired
When I finish my speed hasn't changed

 

[therealtimshady]

Sorry wrong forum- can this be moved to the fitness one?

 

[Quixote]

Anyone got any tips on how to increase my performance - I can only seem to ride an average speed of about 20mph yet most club riders can manage an average of about 24 to 25 yet as a runner I can easily beat them in a 10k running race for example.

I also struggle in the wind badly. I have been cycling consistently for about a year and although I feel far less tired
When I finish my speed hasn't changed

I'm not sure about increasing by 5mph...but, have you considered lighter wheels? Rotating weight is pretty important when gaining a few mphs. Good luck...and by the way, that club speed of 24-25 seems pretty stiff for a relative new rider. Let's see if others have an opinion.

 

[woodie]

Anyone got any tips on how to increase my performance - I can only seem to ride an average speed of about 20mph yet most club riders can manage an average of about 24 to 25 yet as a runner I can easily beat them in a 10k running race for example.

I also struggle in the wind badly. I have been cycling consistently for about a year and although I feel far less tired
When I finish my speed hasn't changed

When you say cycling consistently what do you mean? Like what kind of training have you been doing? Maybe you need to organise your training so that it goes something like:

week 1 - 4: Base miles
week 4 - 6: Strength block
week 6 - 8: Power Block
week 8 - 10: Speed block.

Thats just and example off the top of my head but maybe you just need some structured training to help improve your general fitness to help with the intensity of racing

 

[ElChingon]

Intervals, intervals and more intervals!

Racing against cars also helps. Basically you need to start riding at a faster pace even if its for a bit (block at first, then mile or kilometer, increase from there), recover then repeat. Eventually you'll be faster. It also helps to ride with faster riders who will force you to pick up the pace, sure you'll get dropped eventually but next time you'll hang on for a longer stretch, then eventually keep up for the whole ride. Then you'll put the hurt on them

In closing, don't give up, keep at it, fight through the pain and the agony of defeat (getting dropped) and don't be afraid of getting dropped, its going to happen anyway, just realize it will happen and live to be the one dropping others.

 

[JayKosta]

How much cycling do you do per week at 'training pace', and how much running?

Bike muscles are different than running muscles, so even if you have great endurance for running it doesn't completely transfer to the bike.

Wind resistance is the biggest foe to increased speed on the bike.
The less 'frontal area' you expose the faster you will be - as long as you have power and endurance in that position.

If you have hills, then body & bike weight can be significant. On the flat it is primarily wind.

Also, since you are "far less tired", that means you are not training as hard during the period you are riding.
What is preventing you from getting more tired?

Jay Kosta
Endwell NY USA

 

[Michele]

If you picked up cycling from just 1 year, you need patience.

Then it depends how many hrs you do each week and how many chances you have to join group rides.

 

[therealtimshady]

Been cycling for 3 years but intensely for about a year. Train on my own Which probably doesn't help and just go pretty hard about 90% as if I go 100% I will collapse after about 2 minutes. Up hill I'm not too bad just my flat speed seems average at about 20 to 21 mph and this always puts me off competing as i would get hammered by those in my local club who can average 24-25 mph

 

[Michele]

My bad for misunderstanding.

Anyway back at your point, I wouldnt care so much of average speed.

You should lay down a weekly/monthly training schedule and add as many grouprides as you can.

 

[daveinzambia]

Structured riding is for sissy's and anyone who says otherwise is a communist

I found (on moving to australia) the best technique for improving speed is to switch you computer to kph. forget 20 you will be int he 30's and feeling like a Pro in no time.

if this does not then can i offer the following techniques from this forum

1. two words for you. Raw Vegan. i have heard that simply by removing meat and diary and heat from all of your food you can increase performance by 50%. such is the impact i heard rumours that the UCI were considering banning performance enhancing banana's but as yet the broccoli fart test was proving unreliable. An alternative test based on the riders girlfriends body fat content is now being considered.

2. check out the pedalling technique thread. there a guy called FrankDay can offer you instant improvements in power output just by wearing platform shoes while riding. remember no matter how crazy his ideas sound they are based on science, it says so on his web site.

3. if neither of those techniques work then may i suggest the clinic. you will end up there anyway. everyone does.

 

[daveinzambia]

Been cycling for 3 years but intensely for about a year. Train on my own Which probably doesn't help and just go pretty hard about 90% as if I go 100% I will collapse after about 2 minutes. Up hill I'm not too bad just my flat speed seems average at about 20 to 21 mph and this always puts me off competing as i would get hammered by those in my local club who can average 24-25 mph

OK, agree with the above comments about structured training. when you start out riding just getting hours in the saddle is the best way to improve but after you see those initial fitness improvements you really need to start structuring your riding to see further improvement. (assuming you are managing around 12 hours a week in training, if not then have seen some stuff that says a lot of riders see a step improvement when they start regularly riding at that sort of level)

one of the best way to do this is to start doing more group rides. if you are with a decent club then they will generally have a good structured set of rides in place. if they do not there are plenty of books out there that can offer you guidance.

case of doing some longer mileage rides at lower intensity (these take real discipline as instinctively feel like you need to go harder) and some shorter rides. intervals are also crucial. either riding hills, doing intervals on a stretch of road, something like 1 minute flat out 2 minutes soft pedalling. will make a massive difference, again find a book for a well thought out plan. I found using spin bikes in a gym for interval sessions a good way to get started as it was much easier to control the parameters (like not hitting a set of traffic lights half way through your flat out push)

the other thing you really need to do is suck it up and start competing. this will also really make a difference. there is nothing like trying to compete with other riders to find that extra 10% and the more you do it the better you will get. I started out with time trials where pride would force me to compete but riding on your own was slightly less damaging to your ego initially. yes you will do badly to start out but everyone does and it will really help. depending on where you are (i am guessing US or UK because you mentioned mph) lots of clubs do regular 10 mile time trials which are a great way to improve your speed.

 

[Alex Simmons/RST]

I'm not sure about increasing by 5mph...but, have you considered lighter wheels? Rotating weight is pretty important when gaining a few mphs. Good luck...and by the way, that club speed of 24-25 seems pretty stiff for a relative new rider. Let's see if others have an opinion.

Lighter wheels and rotating weight is one of the least important things when it comes to getting faster.

 

[therealtimshady]

Thanks for the advice guys - what do you mean by rotating weight?

 

[Alex Simmons/RST]

Been cycling for 3 years but intensely for about a year. Train on my own Which probably doesn't help and just go pretty hard about 90% as if I go 100% I will collapse after about 2 minutes. Up hill I'm not too bad just my flat speed seems average at about 20 to 21 mph and this always puts me off competing as i would get hammered by those in my local club who can average 24-25 mph

OK, clarify for us please.

Are you saying you are put off trying to ride with others because of the overall speeds of the group (and are just worried about getting hammered), or that when you actually do ride with a group doing this speed you are getting hammered?

You see, riding in a group (provided you have learned how to do that safely) is far easier than riding on your own. The power output demand sitting in the bunch can be half or less of what the riders on the front are doing.

The issue with group riding is how well controlled the bunch is. It can be harder if the group surges a lot (which is pretty typical of many groups).

Join a cycling club, and find one that has some good training rides, preferably keeping the groups sizes below 16 riders, 6-12 riders is much better. That way you can learn to ride with a group and learn the basics and find your self riding faster. They will often have groups that ride a t different paces and so you can find one suitable for your current fitness and skills level.

Whether groups rides will make you fitter on a bike is a whole 'nuther story though. For that you have to do some consistent work over a long period.

One other thing, if a group is too fast for you, then work out how long to try and hang on for (and hurt a little) and when to drop off and complete the ride yourself. Know the roads in advance so that you can look after yourself if needed.

 

[Alex Simmons/RST]

Thanks for the advice guys - what do you mean by rotating weight?

There is a principle of physics which states that when something is moving (or not moving), it will keep doing that until a force acts on it to change its motion (speed or direction).

The same principle applies to things that rotate. They will tend to keep on rotating at same rotational speed and in the same plane until a force acts on it.

It's called "inertia".

Bicycles have overall mass, as well as components that rotate (e.g. wheels), hence both these principles apply to whenever we want to change the speed or direction of a bicycle.

However:

1. the amount of rotational inertia of the wheels (and the few other components that rotate e.g. cranks) is minuscule compared to the overall inertia of the bike + rider (it's at least two orders of magnitude less).

2. Inertia is only a factor when we are seeking to change speed or direction (e.g. accelerate or brake), and of that total inertia - as per 1. above, the difference in rotational inertia of a light wheel v heavier one is tiny.

3. The greatest resistance forces for general steady state cycling are:
- air resistance (which you reduce with more aerodynamic position and equipment)
- gravity when climbing (which is directly proportional to total weight of bike + rider)
- rolling resistance (which is a function of the road surface and tyres)

When it comes to wheels and speed, aero trumps weight on all but the very steepest of climbs.

 

[Quixote]

Lighter wheels and rotating weight is one of the least important things when it comes to getting faster.

Drats! If only I had known that before I bought my last set of lighter wheels!

 

[daveinzambia]

Drats! If only I had known that before I bought my last set of lighter wheels!

ah but Alex forgot the important mental or placebo affects of a lighter set of wheels.

If you believe the wheels are faster then they will be.

plus buying new wheels gives me a warm feeling in my belly.

 

[Quixote]

ah but Alex forgot the important mental or placebo affects of a lighter set of wheels.

If you believe the wheels are faster then they will be.

plus buying new wheels gives me a warm feeling in my belly.

David, your wisdom is gold. So you're saying that a rotating placebo needs to be factored into that equation. I feel better already. Plus, maybe now I have an explanation for those extra mphs that I picked up with the new wheels.
Inertia, intervals and strength training are like witchcraft when compared to the simplicity of throwing money at the problem.

 

[oldborn]

Alex I thought that you are going to advice dude to buy power meter
Yes power meters helps

 

[MR_Sarcastic]

If you want to get faster, you have to ride slower........and do intervals, at a high speed. If you just ride at one speed, you'll never get faster.

Ride with a fast group and get hammered off the back. Come back, the next ride, and try again. It may take you all year to be able to stick with them, but you will get faster.

Do not believe that you can't race because there are faster riders. Learn how to stick on someone's wheel, and finish in the field. You can only be a failure if you never try...(and when I say try, I don't mean once, or twice, or three times)
Forget the fancy equipment, and just ride the bike. Save the fancy wheels for race day.

 

[yellowjersey]

Stamina is what you should look at!