Training to ride faster

[Dombo]

This maybe a numpty question, but what is the best way to get faster? On the CR I can just about stick with 19s, even when Adam and DaveK crank us up to a 20mph average with a T&O at the end.
However, my Dragon time at 7:35 elapsed and 7:15 riding time was barely better than last year and I worryingly found myself slipping into 30x21 for a twiddle up both Bwlchs (although I did pass a fair few people), whereas the last two years I've happily stuck to the 39x25. I do feel as if I have "gas left in the tank" at the end of most rides, rather than collapsing in a heap so maybe I'm not pushing myself enough.
Any advice gratefully accepted.

[Jon H]

[quote="Dombo"]This maybe a numpty question, but what is the best way to get faster?

[Ivor]

[quote]This maybe a numpty question, but what is the best way to get faster?

[kieran]

apart from Jon's suggestion and mechanical aid the best way to go faster is probably to do more intense cycling - I assume you don't mean top sprinting speed but a higher cruising speed? Do you do intervals at 85%+ of max HR or whatever system you're using to judge effort? Join a fast chain gang, go with the TG A or B groups on Saturday.

[Andrew G]

If you're not knackered at the end then you didn't go as fast as you could have. Probably not pushing yourself hard enough. Ride faster and don't ease up everytime it starts to hurt. Hurting yourself goes against normal sense so you may instinctively back off a bit rather than manage the pain.

[Dombo]

Thanks. Not sure what my Max HR is, on 220-age it should be 173, which I've got it to on the mtb going up short steep hills. However 85% of that is only 147, and I can cruise all day at 140. Not very scientific but I guess a few eyeballs-out efforts hanging on the back of the B TG, or actually making it back from one of Andrew's Sunday rides WITH Andrew rather than on my own might help.
Morbid fear of blowing up half way through a ride is what may be holding me back.
I like the idea of drugs though - stabbing a couple of epi pens into my heart like that bird in Pulp Fiction perhaps before a climb?
Or blood doping - next time I donate some I'll ask them to squeeze out another pint and I'll stick it in the fridge for later.

[DavidKennett]

What sort of training are you doing at the moment?

You could try short intervals at a higher pace, e.g. 3 mins @ 23 mph, recover in between until your heart rate drops to 110bpm, then repeat. Then over a period of time you could look to increase the duration and speed.

[Dombo]

Cheers Dave. Fairly unstructured at the moment. I'll try the intervals and riding through the pain and see what happens. I seem to have been just "getting the miles in" and rubbish miles at that.
Just looked at my Dragon time compared to others and felt I could have done better.

[kieran]

[quote="Dombo"]Thanks. Not sure what my Max HR is, on 220-age it should be 173, which I've got it to on the mtb going up short steep hills. However 85% of that is only 147, and I can cruise all day at 140. Not very scientific .

[Andrew G]

Some of those tough Sunday rides have hurt me too Dombo, that's what I mean about pushing through the pain. Next time try and keep pushing, once over the initial hit the pain often becomes more bearable as you manage it. Turns in to more of a dull ache in your legs and then when the road flattens or goes down a bit you can try and spin your legs a bit more to ease them off. The more you do it the easier it becomes and it's one thing anyone can do as part of pretty much any ride.

It can take a while to teach yourself to hurt yourself. It comes easier to some than others but with my TTing it took me nearly a couple of years to do it properly as the bodies protection mechanism kicks in when it feels pain.

You have done enough long and faster rides that you should be okay from blowing up too much on something thing that as long as you are eating and drinking properly on them.

[Marcus]

[quote="DavidKennett"]What sort of training are you doing at the moment?

You could try short intervals at a higher pace, e.g. 3 mins @ 23 mph, recover in between until your heart rate drops to 110bpm, then repeat. Then over a period of time you could look to increase the duration and speed.

[Toks]

[quote="Dombo"]Cheers Dave. Fairly unstructured at the moment. I'll try the intervals and riding through the pain and see what happens. I seem to have been just "getting the miles in" and rubbish miles at that.
Just looked at my Dragon time compared to others and felt I could have done better.

[Andrew G]

[quote="Toks"]lots of free wheeling punctuated with brief moments of exertion for hills.

[quote="Dombo"]Thanks. Not sure what my Max HR is, on 220-age it should be 173, which I've got it to on the mtb going up short steep hills. However 85% of that is only 147, and I can cruise all day at 140.

[Snoop Doug]

Hey Dombo - I trained to TT a couple of years back. Did a lot of intervals. Wanna borrow my training diary?

Warning - I was never quick but the work I did took me from a 1hr 11 25 to a long 1hr 4 25, a reasonable improvement. Up to you mate if interested pm me with yr email and I'll whizz it over