General Discussion Triathlon Talk » Why am I so slow on the bike? Rss Feed  
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2005-04-02 6:31 PM

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Subject: Why am I so slow on the bike?
All right I know my goal is just to finish this first tri, but I am puzzled as to why my biking is so slow. I got a bike computer today and after looking at mph with that thing and gauging my normal effort, I estimate that I have been riding somewhere around 15-17 mph on my workouts-sometimes slower than that no doubt. This seems slow to me, no?
Is it b/c I have been riding indoors this winter since I started and am not pushing enough? Am I too overweight and that is slowing me (5'11" and 213) ? or am I just a wuss?

I have always considered my quads to be fairly strong so I am a bit puzzled as to why they start burning around 17 mph. At least I have a computer now so I can start knowing how slow I am actually going...


2005-04-02 6:55 PM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?

My guess is that you're just a wuss.

Looked at your logs and the damn things are practically empty, hope that's a error of omission, not your actual training.

How much have you been riding? How long have you been riding at that level? 17mph is not all that slow, on what basis do you assume you should be going faster?

2005-04-02 7:13 PM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
For a psychological edge, switch your bike computer over to KPH. It looks faster.
But the only way to get faster is to get out and ride, like the bear sez.
2005-04-02 7:25 PM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
Lmao Bear. I wasn't logging for a while, but my plan from Jan to now has been Sun-swim 15-20min, Mon- bike 20-30min, Tues-run 1-2miles, Wedswim 15-20 min, Th off, Friday brick bike 20 min/run 10. Sat off. That was my scehdul from Jan 7 until now more or less (I started on Michael's sprint plan then got sick, then changed to this schedule) the lower times reflecting the beginning of my plan and the longer ones what I worked up to. Since it has gotten warm enough to ride outside here I have been biking 30-45 minutes for the last few weeks.

I think I should be going faster because I am comparing myself to friends I know who are just as out of shape as myself and haven't been biking 2-3 times aweek for 3 months and say they average around 20mph on mountain bike rides...of course I suppose they might be lying. However, 20mph for me is close to all out effort.

Edited to add: I have been riding at a HR of 145 or so for 25 minutes or so twice a week. 30-35 mins total with WU and WD. I average about 17-20mph on the stationary bike speedometer on the gym.

Edited by lablover 2005-04-02 7:31 PM
2005-04-02 7:43 PM
in reply to: #137251

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Subject: RE: Why am I so slow on the bike?

As far as I can tell, the only problem here is your honesty. Your friends lie, your stationary bike is notorious for its prevarication, and you believe them. Then you compare your truthful reality to their fables, and are disillusioned when you fall short.

If I add right, you've been riding all of ONE FRIGGING HOUR per week? And expect to be fast? I usually tell folks to get their mileage up to 75 to 100 miles per week (that's 5 to 7 HOURS) before they even consider doing speedwork.

{{sigh}} Best.Cycling.Advice.Ever. comes from the famous Belgian cyclist, Eddy Merckx, profound in its simplcity and completeness in eight letters: "Ride lots!"

2005-04-02 7:57 PM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
When I was down in your neck of the woods for spring break Bear, it was 76 and sunny. Here in WI it was 27 and snowing with ice on the roads. Not much I could do all winter other than use stationary bikes with 30minute total usage times (unless I wanted to wait another 30 minutes provided there was only one person waiting for it, and then do another 30). So, yeah, my cycling times have been low, but I guess I wasn't aware how low.

I will just have to start riding more to get this up I guess. No speed work until I ride 4-7 hrs per week? I guess I'll revisit this topic in a year then. I have no idea about cycling stuff, this is my first attempt at riding more than recreationally. Don't think I had even ridden a bike since I was 16 before last fall when I bought the one I have now to ride to school.

I guess my answer is don't worry about it and ride more...

Edited by lablover 2005-04-02 7:58 PM


2005-04-02 8:20 PM
in reply to: #137266

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Subject: RE: Why am I so slow on the bike?

lablover - 2005-04-02 6:57 PM  I guess my answer is don't worry about it and ride more...

Not just ride more, "Ride Lots!"

I hear your wintertime blues, 'cause I'm the biggest weather weenie out there. Since the time changed back to standard time last October, I have been lucky to get one ride in per week, and have fifteen extra pounds and a slug-like velocity to show for it. But I'm not making excuses or wondering why I'm so slow. I AM pledging to get my weekly mileage up to 100 by the end of April, however, and remove all possibility of excuses going forward. God and my 50-yo joints willing, I have a metric century scheduled in two weeks and a full hilly century on May 1.

2005-04-02 8:32 PM
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Subject: RE: Why am I so slow on the bike?
lablover, I always defer to the bear and ride_like for bike advice, but may I suggest you consider purchasing a trainer? It is just about the right time of the year to get a good deal on a sale. While it isn't the same as riding outside, you're at least on your own bike in your house without the 30 minute time limit.

But other than that, yeah, ride lots.
2005-04-02 9:10 PM
in reply to: #137280

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Subject: RE: Why am I so slow on the bike?

lynda - 2005-04-02 7:32 PM lablover, I always defer to the bear and ride_like for bike advice, but may I suggest you consider purchasing a trainer? It is just about the right time of the year to get a good deal on a sale. While it isn't the same as riding outside, you're at least on your own bike in your house without the 30 minute time limit. But other than that, yeah, ride lots.

Yeah, a trainer's key to ridin' lots over the winter, especially for you sunless Yankees. But I HATE IT! Think I rode on mine four times in four months.

Might be a good time to pick up a used one cheap as we head into the spring thaw...



Edited by the bear 2005-04-02 9:11 PM
2005-04-02 9:18 PM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
c'mon, bear, how else am I going to catch the Food Channel's Low Carb and Lovin' It program?! Yep, on my trainer, spinning away and sickly fascinated with the whole concept.
2005-04-02 10:19 PM
in reply to: #137238

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Master
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Subject: RE: Why am I so slow on the bike?
Yep, trainers rule. "Hitler's Lost Sub" (PBS show) and tape one of "The Godfather Part I" for my 2.5 hour trainer ride today.

Lablover, coming from a MTB background, I'd be weary of your friends doing 20 mph as a matter of fact. Is it possible? Sure. But if they aren't in good shape, I'd call them on it. 20 mph on a non technical downhill is certainly doable, but on a trail and for a sustained amount of time? Eh, I don't know... Just do what you can do and keep working at it to get better. Ride Lots!!

Oh, and quads are only half of the story. If you are turning the pedals the whole way around with both legs, you'll be using your hammstrings and glutes a lot too.

-Frank


2005-04-02 10:31 PM
in reply to: #137308

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Subject: RE: Why am I so slow on the bike?

2.5 hours on the trainer? Put a gun to my head and stop the suffering.

2005-04-02 10:44 PM
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Subject: RE: Why am I so slow on the bike?
1) your friends are liers

2) a 30 minute ride is just barely a warmup...and that comes from a bike novice as well. I am doing short rides of 45 mins, long rides of 110 mins on my trainer

3) going fast is about more than strong legs, you need endurance legs to spin the pedals fast (~90rpms)

4) My first outside ride last week was avg 14 mph over 80 minutes for 20 miles. I was really pushing. SO you sound pretty fast to me.

5) Ride lots.
2005-04-03 10:39 AM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
As adventurer Bear said, riding fast on the bike and for a long time is not really a question of strength in the quads. It is more a question of technique and endurance. Very strong quads are good for sprinting, climbing and time trials but, on long rides, you need more to spin the legs effectively... I guess it may be a question of time before it becomes natural and you gain speed. The only advice : Keep riding and try to focus on technique (position on the bike, effective pedal stroke, knee alignment with hips and foot, etc.). For technique, you might be able to find some good articles on the web...

Good luck !

Christian.
2005-04-03 10:53 AM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
I second the notion that your friends "lie". In the off-road bike portion of the North Forebay Tri yesterday, I averaged a cool 14.6 miles per hour - and the fastest time out of a group of 35 competitors was only around 15.5 mph. Of couse, I had an advantage, as I was part of a relay team (so I had fresh legs) This was a flat, non technical course. I am struggling with the same speed issues you have, and have no solutions other than those already stated. Ride more, put some time in on hills, and learn to push yourself a little harder (at least thats what I keep telling myself).Good luck,Dennis
2005-04-03 11:20 AM
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Subject: RE: Why am I so slow on the bike?
Just to prove how clueless I am about biking stuff. I didn't even know that "trainers" existed until about 2 weeks ago when I saw someone mention them on here. I tell you biking has never been a sport for me before, it was always just a fun way to get from place to place.

I will ride more and longer now that the weather is better. My times have gone way down in swimming and running since I started and I was wondering why my biking wasn't improving likewise. My goal is to finish,true, but I have my competitive pride somewhere in there too, and I don't want to be last. Part of the reason I didn't know I was supposed to be biking for hours is that on Ron's plan here: http://www.beginnertriathlete.com/sprint%20programs.htm
the longest bike ride is an hour. Since I know nothing about biking, I figured 30-45 mins was pretty good given that I still haven't even started this plan yet (start this monday). Apparently I was very very wrong...



Edited by lablover 2005-04-03 11:21 AM


2005-04-03 12:14 PM
in reply to: #137372

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Subject: RE: Why am I so slow on the bike?

From Ron's plan (first full paragraph);

Ok, so you want to do a sprint length triathlon?  To start the final 13 week program leading up to a sprint tri, you will need to be able to consistently sustain the following:  20min swim, 30min bike, 20min run.  If you can do the previous, then you are ready for the final 13 week program for a sprint triathlon.  These minutes might seem 'long' but I am assuming that you are going at a leisurely pace and NOT working on speed at this stage of the game.  SO, by doing the 20-30min of each sport, I am hoping you will be at least meeting the mileage.  You may very well exceed it - that's ok, you will then be better prepared.  

Your question on this thread is "Why am I so slow on the bike?," our answers concern what you need to get faster. Ron's program is one that trains you to complete a sprint triathlon, which is a different proposition altogether.

And , really, IMHO your goal in your first race of any kind should be to finish.

"30-45 mins" is "pretty good," if you're talking about daily training, at least three or four days per week with a longer ride on the weekends.

2005-04-03 2:46 PM
in reply to: #137246

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Subject: RE: Why am I so slow on the bike?
I love your new avitarbear-
2005-04-04 9:16 AM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?

Everyone who said

  1. your friends are mistaken about their speed
  2. you need to ride more...Lots more

is correct. Going fast on the bike HURTS, just like running fast HURTS. I can't swin fast, but I'll bet that swimming fast HURTS too.

The simple formula for getting faster. Ride hard for 100 miles or more each week for two months. You will be faster.

20 mph off-road , and they don't have pro contracts, and olympic gold and rainbow stripes .....geeeze....

2005-04-04 9:20 AM
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Subject: RE: Why am I so slow on the bike?
Thanks for advice all. I was getting too caught up in thinking about my speed when after all my years of being a lay-about and smoking a pack a day, I need to just be happy that I can do the distances already and have another 3 mos of training. But...I was thinking of either buying a used road bike after tax returns or putting road tires and aerobars on my current hybrid. We'll see, but first I am going to ride more.
2005-04-04 9:45 AM
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Subject: RE: Why am I so slow on the bike?
Some MTB'ers only ride down' not up, that's how they post those numbers ;-)


2005-04-04 4:40 PM
in reply to: #137238

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Subject: RE: Why am I so slow on the bike?
one word... hills... a guaranteed way to make more power on the flats...
2005-04-04 4:48 PM
in reply to: #137238


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Subject: RE: Why am I so slow on the bike?
Buy a spinervals workout tape. GREAT GREAT GREAT for speed training, (and strength training) and the coach on the tape will push you whether you like it or not. I think I paid like $29 + S&H.

www.spinervals.com is the site.
Good luck!
2005-04-05 8:41 PM
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Subject: RE: Why am I so slow on the bike?
I agree with what everyone else has suggested.  I have only been cycling since January and have found that speed and endurance come with time, unless you're naturally gifted like Lance Armstrong.  Hill workouts are great even though they aren't pleasant at first.  Sometimes I substitute one of my shorts rides for an hour spinning class.  It's a nice change and works out well when the weather is too crappy to ride.  It's an excellent workout and offers variety- hills, sprints, etc.  and has made me a stronger cyclist.  I wouldn't recommned doing it all the time, because you do need to get in the hours on your bike, but it's an alternate option.
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