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2005-12-14 10:16 AM
in reply to: #304982

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Subject: RE: Why am I so slow on the bike?
And he has a strange fascination with my lipstick. (?????????) Kiss


2005-12-14 12:31 PM
in reply to: #304604

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Veteran
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Subject: RE: Why am I so slow on the bike?
A lot of good advice in the above posts, but remember that this is the off-season and is not the time for any high intensity aerobic exercise. Be consistent and go easy on your swimming, biking, and running, and concentrate on improving technique and strength training in the winter. You'll be slower in January, but WAY faster in April, May, June...

Ken
2005-12-14 5:52 PM
in reply to: #304604

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Subject: RE: Why am I so slow on the bike?
Daremo, I agree that base miles, proper fit and technique are of paramount importance to a cyclist.  However, base miles will not increase a cyclist's speed just his stamina and his strength.  At some point in his training, he must insert at least one speed training session in his weekly program.  
2005-12-14 6:33 PM
in reply to: #305713

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

Machiavelo - 2005-12-14 5:52 PM Daremo, I agree that base miles, proper fit and technique are of paramount importance to a cyclist.  However, base miles will not increase a cyclist's speed just his stamina and his strength.  At some point in his training, he must insert at least one speed training session in his weekly program.  

Um, I've never done a formal "speed training session." I sincerely do just "Ride Lots," maybe do a time trial or two a month. But then my speed doesn't compare with yours. Laughing

You improve your strength, you improve your speed.



Edited by the bear 2005-12-14 6:35 PM
2005-12-14 7:58 PM
in reply to: #304604

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

OK time for my semi annual bike rant. You want to get faster on the bike, well what would you do if you wanted to run faster or swim faster? You'd not only run and swim but you'd do those things that contribute to speed. You'd do weight training, interval training, LT training, increase the VO2, etc. It's really necessary to ride as much as possible to build your base but unless you can already ride like Eddie Merckx then ride lots "ain't" gonna get you any faster. Speed on the bike is about cadence, spin technique, a reasonably good bike, but I can simplify it even further. Bike speed is abour heart, lungs and legs. If you got 'em, use 'em, if you don't, well get 'em.

20 mph for a sprint or Oly is a start but 26-30 will put you out front and help overcome those darn swimming speed demons.

In closing I will remind everyone that while Time In The Saddle is important, it is only a complete regimen when combined with Aerobic Sprint Strategies. TITS and A$$ will make you a much better triathlete.

btw don't worry about carbon fibre, titanium, or saving 15 grams on your wheels when you're carrying an extra 10,000 grams around on your gut and butt.

I'm out.

2005-12-14 8:04 PM
in reply to: #305763

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Subject: RE: Why am I so slow on the bike?
gullahcracker - 2005-12-14 6:58 PM

Time In The Saddle combined with Aerobic Sprint Strategies. TITS and A$$ will make you a much better triathlete.

/


That NEEDS to go on the back of a riding jersey

Edited by vortmax 2005-12-14 8:05 PM


2005-12-14 8:08 PM
in reply to: #304604

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Subject: RE: Why am I so slow on the bike?
New sig.
2005-12-15 7:07 AM
in reply to: #305769

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Subject: RE: Why am I so slow on the bike?
I certainly do not disagree that speed work of some sort is important at the right times.

But unlike triathletes ..... most cyclists do NOT specifically go out and do calculated intervals. At least not the people I raced against, the people on my old team or myself. You find hilly routes and have good long 80 mile rides that include hills at the end. You ride with three or four other guys and play catch-me-if-you-can. You run a good paceline and then pick points along the route to sprint for. Etc. etc.

If you are by yourself, then just getting out there and putting in the miles using one of the above strategies (fartleking, hills, having a few points you know you will sprint for) are all the speedwork you would need.

Triathlons are NOT about pack riding, keeping pace after going through twenty corners per lap in a crit. or hitting 42 mph in a final sprint for the win. That is road racing (something I have always been deeply passionate about). Triathlons are TT's. And that means being able to maintain a consistent and solid pace over a given distance by yourself. So the base miles make all the difference, ESPECIALLY for newer riders. I would not have been able to maintain near 25 mph in my TT's if it wasn't for the 1000+ easy miles I put in between January and March. Explosive speed is all fine and dandy, but there comes a point where it is not going to help your endurance pacing as much as putting the miles in would.

Just my opinion, but I had been doing this cycling thing at an amateur competitive level for quite a few years, so I hope it is worth something.
2005-12-15 7:31 AM
in reply to: #304604

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Veteran
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Subject: RE: Why am I so slow on the bike?
You guys are both right, it just depends on the time of year. Base miles will increase speed for every rider to a certain point in late winter and early spring. This is critical early in the year, as it maximizes the wattage and speed produced by the slow twitch muscle fibers.

Lactate threshold training - hard steady efforts ridden slightly below 40K time trial pace for 20-40 minute segments - will increase sustainable speed in late spring and early summer.

Aerobic capacity efforts at the highest wattage (speed) you could produce for a single 6-minute effort, lasting 30 seconds to 3 minutes with about a 1:1 work/rest ratio will maximize speed in the last few weeks before a peak.

Ken
2005-12-15 8:38 AM
in reply to: #304604

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Expert
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Subject: RE: Why am I so slow on the bike?
I'm slow on the bike, but can testify that getting as much time in the saddle as possible (and that was not as much as I would have liked) resulted in a noticiable improvement in my average speed this past summer.  Though longer rides are harder to fit in as they take up such a big block of time, I found them particularly beneficial.  I plan to do the same this season.
2005-12-15 8:42 AM
in reply to: #304864

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

surfwallace - 2005-12-13 4:41 PM Am I missing anything? Thanks again.

Lose the dragon boots. Those'll definitely slow you down.



2005-12-15 10:05 AM
in reply to: #304604

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Tulsa, Oklahoma
Subject: RE: Why am I so slow on the bike?
So lots of good advice.........here's my two cents. Ride with some faster riders.

Around here we call them the "Big Boys". If you want to go fast you ride with the "Big Boys". For me riding in a group with great riders really pushes me to ride harder, faster and better. Then, when you train on your own, you will probably find you push yourself more.... We also have a smaller group of about six of us who really train hard and want to get better and we ride a lot together....it can make a big difference...


2013-08-06 7:22 PM
in reply to: Guest

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

I just posted something similar and threw up a picture of my bike.

Concensus was I'd probably be a bit faster if I wasn't on the bike I'm on.
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