Getting Faster

[kipkip1]

Pretty general topic, but my schedule forces me to ride solo 98% of the time. I use a HRM and just feel like I am not really improving. I am looking to start doing some distances this summer, and know there are a couple of folks out there who go long. any tips on getting quicker. I have a Spinner, trainer, and can get my hands on rollers. It is FLAT FLAT FLAT here. Thanks in advance.

[Todd S]

In saying "getting faster", what you're really saying is that you're looking to improve sustainable power output. It doesn't matter what HR prescription you follow if you can't translate those heartbeats into power at the pedals.

Where I live, I have the luxury of being able to do lots of climbing. Timed climbs on known routes of known elevation gain and distance are a great way to develop and measure fitness.

If I were you doing most rides solo and living where it's flat, I'd measure out some known distances on known routes with few stop signs/lights and turn some of your rides into imaginary time trials. Once a week or so, when it's calm and you're well rested, try to set a new 'PR' on one of your test routes. And of course, there's tried and true interval work - the classic tool for improving sustainable power.

Check this out.
http://rjs.org/coeff.html
Punch in estimates of your numbers and you can even estimate your power on one of your practice time trials. See how you measure up to Lance.

I'm getting sidetracked here, but another interesting read if you want to explore training with power vs. training with HR, check out the following link. It's a fun read if you're a heartrate 'purist'. This not only explains the basics of power training, it does a nice job of comparing and contrasting the different means for measuring intensity.

http://www.cruciblefitness.com/library/articles/training_guide.pdf

[Legspeed]

If it's flat, it's probably windy. Substitute wind for hills.

[spin-up]

I have the same problem you have kipkip, since Holland is created on the bottom of the sea. I also want to work on my strength this spring. It's windy here allright, but nothing compares to a real mountain. We have some 'hills', small ones, I do them over and over and over. Thats all for mountain training. And of course take the spinner and do resistance for 60 minutes. No music, no class, just me & the bike, to also make it a mental and concentration training.

But for a realistic training you will have to travel now and then, its worth it! Not just because of the climbing but also the coming down.

Thanks for the tips Todd I will check them out.

[madcyclist]

And of course take the spinner and do resistance for 60 minutes. No music, no class, just me & the bike, to also make it a mental and concentration training.



spin-up, that's what I'm talking about. No music, just you, the bike, and your mind. The mind must be "free" to endure this type of training. Sounds like you're a strong athlete.

What a training experience! I did an hour with no music yesterday. It's a beautiful thing.

My complements.
--

[spin-up]

now be careful with these rides you'll get addicted...

thanks for the compliment

C