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2009-07-08 4:33 AM


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Subject: Weak cycling base - how to get faster FAST
I have a new baby this year so didn't get to develop my biking base well enough before race season.  I died in my first Sprint Triathlon on the bike last week.  Gearing towards Olympic distance race in 2 months.  How should I get faster fast?  Focus on intervals?  Just put more hours? (how many days per week)  Any other suggestions?


2009-07-08 5:48 AM
in reply to: #2269270

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Subject: RE: Weak cycling base - how to get faster FAST
Nothing in your logs, so not sure how much your currently riding, but the best way to get better on the bike is to ride lots.... some fast, some slow, but LOTS!! With a new baby, if you have the $$ and space, maybe invest in a bike trainer so you can do some of your bike training at home.
2009-07-08 5:51 AM
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Subject: RE: Weak cycling base - how to get faster FAST
No shortcuts, you have to ride. Lots.

Four days a week minimum. IMHO 100 miles a week. Six days, 150 miles per week is better.

Varying terrain, varying paces. Just ride.
2009-07-08 5:58 AM
in reply to: #2269303

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Subject: RE: Weak cycling base - how to get faster FAST

the bear - 2009-07-08 10:51 AM No shortcuts, you have to ride. Lots.

Four days a week minimum. IMHO 100 miles a week. Six days, 150 miles per week is better.

Varying terrain, varying paces. Just ride.

x2

ride - ride - ride

2009-07-08 6:32 AM
in reply to: #2269270

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Subject: RE: Weak cycling base - how to get faster FAST
yeah.. bicycling base is something accrued slowly over time with consistency.


Hey Bear, I'm one who wants to become strong on the bike.. but I will not be riding a road bike.  I'll probably be riding a lot on the road though since trails get rained on a lot during the fall/winter/spring months.  Would aiming for 75% of that total be a good place to start?  I'm aiming to do a few 80 milers on my 30 lb full suspension bike this winter, but the best average I can hope for with my bike is 15mph. 
2009-07-08 7:48 AM
in reply to: #2269303

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Subject: RE: Weak cycling base - how to get faster FAST
the bear - 2009-07-08 6:51 AM No shortcuts, you have to ride. Lots.

Four days a week minimum. IMHO 100 miles a week. Six days, 150 miles per week is better.

Varying terrain, varying paces. Just ride.


Yup.

There is no magic pill.  Sorry to burst your hopes, but cycling (and running and swimming) take years to get better.

The good part??  They are all pretty enjoyable to do and have great benefits, so doing them for years is not a bad thing at all!


2009-07-08 8:05 AM
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Subject: RE: Weak cycling base - how to get faster FAST
What they said.

If you don't have a trainer, get one.  I am (temporarily) a single father of three children 8 and under, and as you might imagine, that makes getting out to ride regularly (like Bear was suggesting one should) not so easy.  If I didn't have the trainer (and I recently picked up some rollers too) it would be impossible.

My suggestion:  Do regular shorter 'rides' on the trainer, and try to get onto the road at least once per week, preferably for your long ride of the week.
2009-07-08 8:07 AM
in reply to: #2269486

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Subject: RE: Weak cycling base - how to get faster FAST

Ride as much as you can.  While 100 miles per week would be awesome, don't let that amount discourage you either. Ride as often as possible.   Can you ride your bike to work or other places?  Look for opportunities in addition to strict training rides.    I ride about 200 miles per month on a good month and I am far from "dying" on the bike, so it is possible. 

Good luck!

2009-07-08 8:10 AM
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Subject: RE: Weak cycling base - how to get faster FAST

Daremo - 2009-07-08 8:48 AM
the bear - 2009-07-08 6:51 AM No shortcuts, you have to ride. Lots.

Four days a week minimum. IMHO 100 miles a week. Six days, 150 miles per week is better.

Varying terrain, varying paces. Just ride.


Yup.

There is no magic pill.  Sorry to burst your hopes, but cycling (and running and swimming) take years to get better.

The good part??  They are all pretty enjoyable to do and have great benefits, so doing them for years is not a bad thing at all!

 

x2 on this.  Nothing more then riding more and more.  For the two month situation I would look at trying to get your mileage up for the next month in order to feel good for your race.  Riding more and more you will get stronger and more comfortable on the bike.

2009-07-08 8:14 AM
in reply to: #2269270

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Subject: RE: Weak cycling base - how to get faster FAST
3x what the bear said.

Better to ride 3 x 35 miles vs. 4 x 25 miles / week. You need to be able to ride 40K no questions asked, then start working on the speed.

Ditto on the Trainer comment. My weekday rides are limited to the traininer.


2009-07-08 8:18 AM
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Subject: RE: Weak cycling base - how to get faster FAST
Of course ride more (short, long, steady, hard) but make your main focus to increase your 60 min max power.

A simple plan to approach this is doing 3 sessions per week: short sets, i.e. 6x4' @ z4-z5 (1' z1 as rest), intense sets, i.e. 2x20 min @ z4 (2-5' min z1 as rest), and a 2-4 hr ride z2-z3. (Optional 4th session - 1-2 hrs z2)

That should get you covered with 3-4x session per week (4-8 hrs of riding). BTW, don't forget to get your LTHR first. Good luck!


2009-07-08 8:26 AM
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Subject: RE: Weak cycling base - how to get faster FAST
Bioteknik - 2009-07-08 6:32 AM yeah.. bicycling base is something accrued slowly over time with consistency.


Hey Bear, I'm one who wants to become strong on the bike.. but I will not be riding a road bike.  I'll probably be riding a lot on the road though since trails get rained on a lot during the fall/winter/spring months.  Would aiming for 75% of that total be a good place to start?  I'm aiming to do a few 80 milers on my 30 lb full suspension bike this winter, but the best average I can hope for with my bike is 15mph. 


Shoot for a minimum six hours per week, which is my 100 MPW at ~17 mph, so, no, more like 85-90% of that milreage for you. And again, that's the minimum if you want to get faster. Just maintaining or "just finishing," as some have pointed out, doesn't require nearly as much.

Posted my original thoughts on the way out of the door this morning, did want to add that the OP has only 2 months until his race, that he could start ramping up the mileage gradually and consistently, but by no means should he jump up to 100-150mpw immediately.
2009-07-08 8:34 AM
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Subject: RE: Weak cycling base - how to get faster FAST
the bear - 2009-07-08 9:26 AM
Bioteknik - 2009-07-08 6:32 AM yeah.. bicycling base is something accrued slowly over time with consistency.


Hey Bear, I'm one who wants to become strong on the bike.. but I will not be riding a road bike.  I'll probably be riding a lot on the road though since trails get rained on a lot during the fall/winter/spring months.  Would aiming for 75% of that total be a good place to start?  I'm aiming to do a few 80 milers on my 30 lb full suspension bike this winter, but the best average I can hope for with my bike is 15mph. 


Shoot for a minimum six hours per week, which is my 100 MPW at ~17 mph, so, no, more like 85-90% of that milreage for you. And again, that's the minimum if you want to get faster. Just maintaining or "just finishing," as some have pointed out, doesn't require nearly as much.

Posted my original thoughts on the way out of the door this morning, did want to add that the OP has only 2 months until his race, that he could start ramping up the mileage gradually and consistently, but by no means should he jump up to 100-150mpw immediately.


I will respectfully disagree.  For a beginner/new to the sport, you can get faster on much less.

maybe for someone whos been biking for a long time this is true.

I've got 1650 miles year to date, far less than 100 per week.  also, my YTD numbers are my life to date numbers. 

I've goten plenty faster. 

As stated, this will surely change and I and I am sure this time next year or the year after I will need the 100 mpw to continue to grow within the sport.
2009-07-08 8:37 AM
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Subject: RE: Weak cycling base - how to get faster FAST
The advantage for a newer athlete is that if they do ANYTHING they will pretty much improve compared to what they were doing.

The trick is improving in a manner that you can continue to do the sport over the long term without getting injured/burnt out and doing it in a way that maximizes the training benefits to get the most bang for you.
2009-07-08 8:40 AM
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Subject: RE: Weak cycling base - how to get faster FAST
Daremo - 2009-07-08 9:37 AM The advantage for a newer athlete is that if they do ANYTHING they will pretty much improve compared to what they were doing.

The trick is improving in a manner that you can continue to do the sport over the long term without getting injured/burnt out and doing it in a way that maximizes the training benefits to get the most bang for you.


I agree 100%.  which is why 100-150 MPW isnt even a thought for me right now.

I want to add, Bear also made it clear he feels we should gradually build to this level as well....

Edited by cusetri 2009-07-08 8:42 AM
2009-07-08 8:44 AM
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Subject: RE: Weak cycling base - how to get faster FAST
the bear - 2009-07-08 7:26 AM
Shoot for a minimum six hours per week, which is my 100 MPW at ~17 mph, so, no, more like 85-90% of that milreage for you. And again, that's the minimum if you want to get faster.

IMO, at 100mpw most triathletes would improve greatly on the bike. But that's 5,200 miles per year (mpy) and very few triathletes put in that type of mileage.


but by no means should he jump up to 100-150mpw immediately.

x100000. I'm aiming for 150mpw in 2009 (7,800 mpy) and it's taken me three years to ramp up to that level. (I did 111mpw in 2008).


2009-07-08 8:50 AM
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Subject: RE: Weak cycling base - how to get faster FAST
There are exceptions to every rule. If you're riding less than 100mpw and are happy with your results, more power to you. But you'd be faster if you were riding more.

And no, I don't mean 100mpw, every week. Most of us build mileage coming out of the winter and taper off after the season winds down. But 500 miles per month from April to October is not unreasonable, nor is 3,500-4,000 miles per year, if you want to improve as a cyclist.

Edited by the bear 2009-07-08 8:53 AM
2009-07-08 8:51 AM
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Subject: RE: Weak cycling base - how to get faster FAST
cusetri - 2009-07-08 9:40 AM
Daremo - 2009-07-08 9:37 AM The advantage for a newer athlete is that if they do ANYTHING they will pretty much improve compared to what they were doing.

The trick is improving in a manner that you can continue to do the sport over the long term without getting injured/burnt out and doing it in a way that maximizes the training benefits to get the most bang for you.


I agree 100%.  which is why 100-150 MPW isnt even a thought for me right now.

I want to add, Bear also made it clear he feels we should gradually build to this level as well....


???  You've got several 100+ weeks logged, including many back-to-back.  I think you could very easily be going 100+ every week (of course taking a down week now and then).

ETA:  Sorry to OP for the continued semi-hijack.  I agree with others -- increase volume intelligently.  One nice thing about the bike is that volume increases can happen a little more quickly than they can for the run (at least, that has been my experience).

Edited by Experior 2009-07-08 8:54 AM
2009-07-08 9:02 AM
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Subject: RE: Weak cycling base - how to get faster FAST
the bear - 2009-07-08 9:26 AM
Bioteknik - 2009-07-08 6:32 AM yeah.. bicycling base is something accrued slowly over time with consistency.


Hey Bear, I'm one who wants to become strong on the bike.. but I will not be riding a road bike.  I'll probably be riding a lot on the road though since trails get rained on a lot during the fall/winter/spring months.  Would aiming for 75% of that total be a good place to start?  I'm aiming to do a few 80 milers on my 30 lb full suspension bike this winter, but the best average I can hope for with my bike is 15mph. 


Shoot for a minimum six hours per week, which is my 100 MPW at ~17 mph, so, no, more like 85-90% of that milreage for you. And again, that's the minimum if you want to get faster. Just maintaining or "just finishing," as some have pointed out, doesn't require nearly as much.

Posted my original thoughts on the way out of the door this morning, did want to add that the OP has only 2 months until his race, that he could start ramping up the mileage gradually and consistently, but by no means should he jump up to 100-150mpw immediately.


cool, I was shooting for at least 6 hours a week since my mileage doesn't match up very well with road miles (but not yet, going to work up to this)
2009-07-08 9:15 AM
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Subject: RE: Weak cycling base - how to get faster FAST
Experior - 2009-07-08 9:51 AM
cusetri - 2009-07-08 9:40 AM
Daremo - 2009-07-08 9:37 AM The advantage for a newer athlete is that if they do ANYTHING they will pretty much improve compared to what they were doing.

The trick is improving in a manner that you can continue to do the sport over the long term without getting injured/burnt out and doing it in a way that maximizes the training benefits to get the most bang for you.


I agree 100%.  which is why 100-150 MPW isnt even a thought for me right now.

I want to add, Bear also made it clear he feels we should gradually build to this level as well....


???  You've got several 100+ weeks logged, including many back-to-back.  I think you could very easily be going 100+ every week (of course taking a down week now and then).

ETA:  Sorry to OP for the continued semi-hijack.  I agree with others -- increase volume intelligently.  One nice thing about the bike is that volume increases can happen a little more quickly than they can for the run (at least, that has been my experience).


my bad, you are right, I should have been more specific...I was looking at my total miles ytd, and clearly I am short by a long way.  100 MPW is 2,700.  I am 1000 miles short of 100 mpw.  yes, I have quite a few weeks of over 100, but Its been one month since I have done 100/week and I think my highest in the past month is like 86 or so....

I was just trying to state you dont need 100 mpw, to the true definition of 100 mpw, to get faster.



2009-07-08 9:29 AM
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Subject: RE: Weak cycling base - how to get faster FAST
Bioteknik - 2009-07-08 8:02 AM
cool, I was shooting for at least 6 hours a week since my mileage doesn't match up very well with road miles (but not yet, going to work up to this)


IMO, mountain biking time doesn't match up with road riding time either. Even with our altitude and climbing, a four-hour mountain bike ride is way easier for me than a four-hour road ride. Most all of the mountain pros up here spend a lot of time training on a road bike.


2009-07-08 9:41 AM
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Subject: RE: Weak cycling base - how to get faster FAST
breckview - 2009-07-08 9:29 AM
Bioteknik - 2009-07-08 8:02 AM cool, I was shooting for at least 6 hours a week since my mileage doesn't match up very well with road miles (but not yet, going to work up to this)
IMO, mountain biking time doesn't match up with road riding time either. Even with our altitude and climbing, a four-hour mountain bike ride is way easier for me than a four-hour road ride. Most all of the mountain pros up here spend a lot of time training on a road bike.


He's talking about riding his mountain bike primarily on roads.
2009-07-08 9:52 AM
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Subject: RE: Weak cycling base - how to get faster FAST
Besides the trainer, I'd recommend a trailer so you can take the little one with you (provided you can either strap the car seat into it or they can hold their head up by themselves to stay safe in the thing).  That way you can both get outside, you have a bit of resistance added to the bike and when you race without the trailer it will be easier to ride.  (mom of 2 little ones)
2009-07-08 10:38 AM
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Subject: RE: Weak cycling base - how to get faster FAST
the bear - 2009-07-08 10:41 AM
breckview - 2009-07-08 9:29 AM
Bioteknik - 2009-07-08 8:02 AM cool, I was shooting for at least 6 hours a week since my mileage doesn't match up very well with road miles (but not yet, going to work up to this)
IMO, mountain biking time doesn't match up with road riding time either. Even with our altitude and climbing, a four-hour mountain bike ride is way easier for me than a four-hour road ride. Most all of the mountain pros up here spend a lot of time training on a road bike.


He's talking about riding his mountain bike primarily on roads.


Yes, this would be mostly steady state type riding during the winter to improve cardio base. 

And at this altitude (like 300 above sea level), trail riding is definitely harder than the roads.  (at least the roads I've ridden). 
2009-07-08 10:44 AM
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Subject: RE: Weak cycling base - how to get faster FAST
You could also check out the thread about outrunning dogs, if you need a bit more motivation to get faster
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