How do i get faster?

General bike chat that does not fit elsewhere
nacnudsmada
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How do i get faster?

Postby nacnudsmada » Thu Jan 10, 2013 13:04 pm

Simple question, Is this mainly down to fitness?
Reason i ask is i am have asked to join in on a ride they they average 18mph but i am only at 14mph.
I have a good road bike and have just brought some clips :lol:

What do you think?
Cheers

On_What
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Re: How do i get faster?

Postby On_What » Thu Jan 10, 2013 13:13 pm

pedal faster

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declan1
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Re: How do i get faster?

Postby declan1 » Thu Jan 10, 2013 13:18 pm

nacnudsmada wrote:Simple question, Is this mainly down to fitness?
Reason i ask is i am have asked to join in on a ride they they average 18mph but i am only at 14mph.
I have a good road bike and have just brought some clips :lol:

What do you think?
Cheers


Ride further. Push harder. Pedal faster.

Groups are always a couple of MPH faster than an individual though.

Road - Dolan Preffisio
MTB - On-One Inbred

I have no idea what's going on here.

nacnudsmada
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Re: How do i get faster?

Postby nacnudsmada » Thu Jan 10, 2013 13:20 pm

haha, :lol: thought as much...

Train Hard, If Hard Train!

nacnudsmada
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Re: How do i get faster?

Postby nacnudsmada » Thu Jan 10, 2013 13:21 pm

declan1 wrote:
nacnudsmada wrote:Simple question, Is this mainly down to fitness?
Reason i ask is i am have asked to join in on a ride they they average 18mph but i am only at 14mph.
I have a good road bike and have just brought some clips :lol:

What do you think?
Cheers


Ride further. Push harder. Pedal faster.

Groups are always a couple of MPH faster than an individual though.



Thank you! that make since!

nicktheluddite
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Re: How do i get faster?

Postby nicktheluddite » Thu Jan 10, 2013 13:22 pm

Yes, riding faster is mostly fitness.
If you're doing 14mph on your own then I'd think 18mph with a group is possible - there really is a large benefit from drafting. (I guess there's also a question of how long/hilly is their ride compared to your 'average' ride. If they do 18mph for 4 hours and you can keep up 14mph for 2 hours then maybe there's an issue).
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Arthur Scrimshaw
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Re: How do i get faster?

Postby Arthur Scrimshaw » Thu Jan 10, 2013 13:25 pm

nacnudsmada wrote:Simple question, Is this mainly down to fitness?
Reason i ask is i am have asked to join in on a ride they they average 18mph but i am only at 14mph.
I have a good road bike and have just brought some clips :lol:

What do you think?
Cheers


just go for it, you'll be faster in a group anyway. When or if you get dropped, don't despair, just turn up for the next ride and you'll probably have improved.

ChrisAOnABike
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Re: How do i get faster?

Postby ChrisAOnABike » Thu Jan 10, 2013 13:25 pm

An 18 mph average is unfortunately a lot, lot faster than 14, and will require a lot of work. You may find you can go faster than usual if you can ride very close behind the others in the group, but that depends on your group riding skills.

FWIW, my average on my usual routes has gone up from about 14 to about 15, in three months and a little over 1000 miles. I couldn't get anywhere near an 18mph average.

I've only been on one group ride, so my group riding skills need a lot of development. Faster than about 15 and I was too chicken to stay close enough to really benefit, and my average speed turned out to be less than I did on my own.
Is the gorilla tired yet?

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Rolf F
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Re: How do i get faster?

Postby Rolf F » Thu Jan 10, 2013 14:22 pm

ChrisAOnABike wrote:I've only been on one group ride, so my group riding skills need a lot of development. Faster than about 15 and I was too chicken to stay close enough to really benefit, and my average speed turned out to be less than I did on my own.


That doesn't make any sense unless they dropped you (in which case you were on your own anyway!). If you aren't close enough to benefit fully from the draft, you are still maintaining the same speed as the group but working harder to achieve it.
Faster than a tent.......

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Camus
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Re: How do i get faster?

Postby Camus » Thu Jan 10, 2013 14:31 pm

Go and shell out for the lightest, most expensive aero upgrades for the bike that you can get your hands on.

If you're strapped for cash however, train harder for longer. Doing this will improve your aerobic (when oxygen is present and available to the blood/muscle) and anaerobic (when oxygen is in a deficit in the blood/muscle) fitness massively and also condition the cycling specific muscle groups in your legs and upper body to take more punishment therefore increasing the threshold at which you max out. All of these are key to going fast on a bike.

Bozman
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Re: How do i get faster?

Postby Bozman » Thu Jan 10, 2013 15:17 pm

Move to Norfolk !

Getting to 18 isn't that hard, I used to average about 14-15, then a couple of years ago I just put more effort in to everything, longer distances, more hills, bigger hills, plus I watched my food and now I'm generally around that figure, getting to 20 seems a world apart though and I'm guessing that I'll need to join a club to get there.

Calpol
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Re: How do i get faster?

Postby Calpol » Thu Jan 10, 2013 15:43 pm

Well in my limited experience having been in a similar position last year I would suggest that you just ride as often as you can. Riding with faster, fitter riders will improve you as they will put you pressure to keep up and maintain an effort level that you may not when you are solo. However there are also a few other tips I picked up that can help.

1. Prepare your equipment, clothing and bike well in advance. All you want to be worried about on the ride is pedalling

2. Trust the wheel in front of you. Of course accidents happen but if you follow an experienced wheel you will be able to get within a few inches and therefore get full drafting benefit. this is scary at first but the worst that can happen is you can fall off.

3. conserve energy when you can. Learn to get aero on descents. I don't mean doing a Nibali and perching on the top tube but def get in tot he drops with your chin on the stem

4. Try and keep you cadence high rather than cranking a bigger gear.

5. Keep yourself well fuelled and hydrated both before, during and after.

Riding at 18 mph on relatively flat terrain isn't that hard solo with a decent level of training. I can manage it over about 20 miles with 700ft of climbing and thats with only really 1500 miles in my legs last year. in a group (and I dont mean 3 of you) then it shoudlnt be beyond you.

ChrisAOnABike
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Re: How do i get faster?

Postby ChrisAOnABike » Thu Jan 10, 2013 16:27 pm

Rolf F wrote:
ChrisAOnABike wrote:I've only been on one group ride, so my group riding skills need a lot of development. Faster than about 15 and I was too chicken to stay close enough to really benefit, and my average speed turned out to be less than I did on my own.


That doesn't make any sense unless they dropped you (in which case you were on your own anyway!). If you aren't close enough to benefit fully from the draft, you are still maintaining the same speed as the group but working harder to achieve it.


Well this is exactly what was happening. It was the newbie ride, and no one got dropped, but I think it was just a bit slower on average than I would have on my own. Some of the time downhill I didn't go as fast as I would have on my own, since I couldn't see far enough ahead, but at other times they were faster, and I just wasn't confident enough to draft close behind and benefit - so I just caught up as soon as they slowed down on the next up. And up the hills I stayed back to keep the slowest rider company, so we were often the last up to the top as everyone regrouped. So some of the time I would have been faster on my own.

But it was a 13.7 mph average, compared with 14.8 when I did a similar route on my own. I guess for a proper comparison I should do exactly the same route on my own.
Is the gorilla tired yet?

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pride4ever
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Re: How do i get faster?

Postby pride4ever » Thu Jan 10, 2013 17:25 pm

Go on your turbo every other day for 45 mins for the next month and suffer, suffer, suffer. Do a minute sprint every 5th minute followed by a 4 minute 60% effort cool-down. Finish the session with a sprint that will make your legs feel like they are going to explode. Do all this in the highest possible gear.
the deeper the section the deeper the pleasure.

Simon Masterson
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Re: How do i get faster?

Postby Simon Masterson » Thu Jan 10, 2013 18:04 pm

Core fitness takes time to build; that much is unavoidable. You won't get anywhere if you don't push yourself, though, and intervals are a great way to do that.

Cycling is an endurance discipline, and key to endurance is recovery. In an incredibly vague nutshell, if you want to go faster you need to increase both your output at 'peak' level (that which you can't sustain for very long) and your ability to return to lower levels that you can hold for longer; which of course you also want to increase. If you blast up a hill and you get to the top feeling like you're about to die, can you push through and get back to 18 mph or 22mph or 25mph, or whatever? That's basically what we're talking about here.

This can all get very complicated, with 5 minute, half hour, hour and so on paces (the pros measure this in power), but if you ascertain a pace that's hard work but sustainable, and then go flat out for 20 seconds or a minute, or whatever, you're on the right track. Heart rate monitors (I don't own one) greatly enhance this kind of training. I would warn you that you shouldn't expect to be able to do this kind of exercise for hours on end, though; it does take it out of you!

But just so I've said it, the bike has nothing to do with it. ;)

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smidsy
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Re: How do i get faster?

Postby smidsy » Thu Jan 10, 2013 20:01 pm

Simon Masterson wrote:Core fitness takes time to build; that much is unavoidable. You won't get anywhere if you don't push yourself, though, and intervals are a great way to do that.

But just so I've said it, the bike has nothing to do with it. ;)


I can not over state to you how true that is. There are guys in my club who turn up on 30 year old steel frame bikes with limited gearing and they just romp away when the going gets tough.

Build your core fitness and leg strength (by doing the routines suggested above) and the rest will come.

Time on the bike is the only way to get faster.
Yellow is the new Black.

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markos1963
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Re: How do i get faster?

Postby markos1963 » Fri Jan 11, 2013 01:35 am

Bozman wrote:Move to Norfolk !

Getting to 18 isn't that hard, I used to average about 14-15, then a couple of years ago I just put more effort in to everything, longer distances, more hills, bigger hills, plus I watched my food and now I'm generally around that figure, getting to 20 seems a world apart though and I'm guessing that I'll need to join a club to get there.


He'll have to get a whole lot quicker than 18mph for Norfolk, that's just a recovery ride around here :D

nolight
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Re: How do i get faster?

Postby nolight » Fri Jan 11, 2013 04:53 am

The simple answer seems to be down to power:weight ratio ie Mike Tyson legs with Manny Pacqiao body has the potential to be very fast.


The more detailed answer seems to be:
how much power you can generate (core strength, pedalling technique, bike fit) relative to bike + body weight (diet, exercise) and for how long (stamina, endurance) without starting to have discomfort (core strength, bike fit, endurance) and against how high a resistance (aerodynamics, wind condition, road surface, slope).

So the important factors that can be trained are:
core strength
fitness
body weight

Also core strength is defined as all the muscles around the pelvis including hip, abdominals, glutes etc.

mk1markfalkirk
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Re: How do i get faster?

Postby mk1markfalkirk » Fri Jan 11, 2013 10:28 am

To add to the discussion...

What riding can I do to build my core strength? Climbing out of the saddle, but what else?

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LegendLust
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Re: How do i get faster?

Postby LegendLust » Fri Jan 11, 2013 23:15 pm

mk1markfalkirk wrote:To add to the discussion...

What riding can I do to build my core strength? Climbing out of the saddle, but what else?


Best way is to do specific core strength exercises (plank, side plank, stomach crunches, push-ups etc). Try some weight sessions in a gym, squats are very good for leg and core strength, and weighted step-ups as well


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