login
Bike Gurus - What training to get faster ?
-
No new posts
 2009-08-09 3:14 PM |
Extreme Veteran  369   Maine |  Subject: Bike Gurus - What training to get faster ?I followed the guidelines here for a LT field test (30 min TT, final 20 minutes avg hr) and plugged that into the BT Heart-rate zone calculator to define my training zones. |
| 2009-08-09 3:56 PM in reply to: #2336993 |
Member 61 | Subject: RE: Bike Gurus - What training to get faster ? yes im curious what people have to say! Im in the same boat as you. I understand that the marjority of your workouts (75-80%) should be spent under zone 3, and practically zero time spent in zone 3 (because it neither aerobic or anaerobic). Its fun to go fast but more important to be patient and stay in the lower zones. going above your LT should only be for 20-25% of your total workout time. So it seems to me that your next workout should be a long slow zone2 workout... nothing above that. Please somebody correct me if im wrong. I understand the more you stay in the lower zones- the faster you become because your body becomes more efficient at flushing away lactic acid, and the better your body is at using the o2 is has... meaning going slower will make you faster |
| 2009-08-09 5:06 PM in reply to: #2337042 |
Champion 9600   Fountain Hills, AZ | Subject: RE: Bike Gurus - What training to get faster ? Whew, OK. To the OP, what you did was a VO2 max interval workout and a tempo workout in that order. Both are very effective for building speed, but you can't do that every ride. Workouts like that should/can be done once per week, maybe coming off a previous day where your work load wasn't too heavy so you can execute it properly rested. This is speed work and it will help you get faster. However, you also need to work on your aerobic fitness and to do so, ride longer easier efforts. It is NOT true that Zone 3 should be avoided. There is no such thing as neither aerobic and anerobic. It's all a gradual blending and your body will respond with adaptations which will improve your efficiency across all HR zones. I am a big proponent of HR based training, but remember it's not an On/Off switch of aerobic to anerobic. Long rides should be Zone 2/High Zone 2/low Zone 3. Work the systems. Recovery rides can be mid to low Zone 2. Be flexible. |
| 2009-08-09 7:31 PM in reply to: #2336993 |
Master 2426 Central Indiana | Subject: RE: Bike Gurus - What training to get faster ? As has been said many times- you gotta ride faster to get faster. Hard fast work (intervals, fast group rides, etc) 1-2x/wk. |
| 2009-08-09 7:40 PM in reply to: #2337345 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bike Gurus - What training to get faster ? Oldteen - 2009-08-09 7:31 PM As has been said many times- you gotta ride faster to get faster. Hard fast work (intervals, fast group rides, etc) 1-2x/wk. I will counter that with speed work ONLY 1x per week, again coming off of an easier day before and no group rides. |
| 2009-08-09 8:10 PM in reply to: #2337356 |
Extreme Veteran 369 Maine | Subject: RE: Bike Gurus - What training to get faster ? bryancd - 2009-08-09 8:40 PM speed work ONLY 1x per week, again coming off of an easier day before and no group rides. I ride solo always If I can ride 3-4 times per week, basically every other day, would you recommend one tempo workout, one long z2/3, one interval, and another long z2/3 as a basic routine? I've made big jumps speedwise in this (my first) year, basically going from not much riding to 3-4 times a week. |
| 2009-08-09 8:23 PM in reply to: #2337417 |
Expert 1215 Austin, TX | Subject: RE: Bike Gurus - What training to get faster ? Mainer, that sounds like a reasonable plan. On your long ride, you may want to incorporate 2-3 x 10 minute or so race pace efforts. Also, do a brick run with one of those bikes. And don't forget a rest day or two per week. |
| 2009-08-09 8:34 PM in reply to: #2336993 |
| 14 | Subject: RE: Bike Gurus - What training to get faster ? Great Topic! I am really working on the same thing. Everytime I go out in the morning and someguy on a dope bike flys by me I reprioritize to being faster. anyways, I find it difficult to be able to maintain a consistant cadence. I live in La Canada California very hilly, great place to ride BUT it not flat meaning it very difficult to go non-stop for an hour. I am stopping what feels like constantly for red lights stop signs and coasting a lot. should I just go slower; meaning a really high gear with 90-100 cadence. that looks lame I always have the drive to go fast and really torque it out. i have a mtb background maybe its that? Edited by justinchiang6 2009-08-09 8:38 PM |
| 2009-08-09 8:49 PM in reply to: #2336993 |
Veteran 195 Millstadt, IL | Subject: RE: Bike Gurus - What training to get faster ? What has helped me the most is getting a trainer and a few spinervals & CTS videos. You can't cheat on the trainer, and the videos are nothing but a series of intervals that will really push you. After spending the winter on the trainer I was amazed at how easy it was when I went to ride outside. You can achieve the same thing if you have the discipline and the proper area to ride to really push some good intervals. Variety is a big key also, do power intervals, high rpm intervals, long ones, short ones, etc. Trying to go outside and ride within a certain HR zone to get faster is going to be somewhat difficult. The reality is that HR is influenced by other factors outside of your current workout. While I use a HR monitor, I only use it as a rough guide, not the gospel. Stress, sleep, what you ate, time of day, etc will cause your HR to fluctuate. |
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK