Please help me go faster

Celtic said:

I'm a 32 year old male, 80 Kg, 175cm. I've been cycling for around 10 years. I've ridden 100 miles, toured around countries, climbed Ventoux alpe D'huez, Galibier etc. However, I'm always SO SLOW.

My average speed always seems to be around 15-16 mph (for a rolling course, more like 12 for a course with a lot of climbing).

I now live in South Korea and after a couple of years off I'm coming back to cycling. I've spent the first part of the year doing rides of about 30-50 miles, some flat, some rolling, some killer climbs. Again, on the rolling course my average speed is still 15-16 mph. This seems to be my natural, comfortable speed.

My first goal is to lose about 10 kilos in weight.

My second goal is to go faster. I have about 3 days during the week when I can ride for about 2 hours and the weekend when I can do longer rides. I have a pancake flat 11 mile course, several rolling courses, and a 40 mile hilly course to train on.

To give you guys an example, on the flat course, I usually time myself every few weeks. I can sustain 30kph and if I really push it, I can hit 34 kph for about 3 minutes but then it goes. I haven't been able to get under 32mins for 11 miles 🙁

I have a heart rate monitor. What would you suggest I do to improve my overall speed?

Thanks in advance.

Interval training. I'm sure others here will give you specific workouts.

Celtic said:

.... What would you suggest I do to improve my overall speed?...

Ride steady 20 to 30 minute efforts a couple days a week that get you breathing deeply and steadily and require focus to complete. Not a minute of gut busting speed followed by recovery - go with sustained efforts that are basically mini time trials backed off just enough that you can do more than one in a session and do two or more sessions per week.

Search these forums or the web in general for SST (Sweet Spot Training), L4, 2x20s and read Charles Howe's excellent guide to training based on solid steady work: http://www.trainingsmartonline.com/images/Free_Triathlon_Articles/Power_Cycling_Training.pdf

His training approach is offered in the context of power training, but you don't need a power meter to use this approach. Basically do the solid sustained work about as hard as you can but with the condition that the efforts are steady (don't go out too hard and fade) and that you can do more than one effort per session and more than one session per week - don't kill yourself for a 20 minute record then limp home or skip your second Threshold second later in the week because the first one was too brutal.

On the other days ride comfortable but quick Tempo or somedays just go out and ride but make sure you're ready to give a good effort on your Threshold 2x20 days. So at least at the beginning don't schedule your Threshold days back to back and don't go out and ride for five or six hours the day before Threshold work.

This stuff takes time, don't expect big speed increases right away but don't be surprised if your speed on your 11 mile course increases over the next six to eight weeks and continues to climb if you stick with the regular Threshold work.

Good luck,
-Dave

There are many different approaches and many are very good and I do agree with interval intensity traing but,you know, a good simple approach is to find a training partner that is better than you and will work your butt off.

Thanks a lot for the info guys. Looks like I have a lot of work ahead of me!!😄

Hi,Celtic, your screen name caught my eye ,my favorite football team,but anyway,I am similiar to you also I've done alot of work not the famous spots that you have done but lots of work all the same and I have the same problem ,I cant seam to increase my speed .I have been thinking about joining a club for about three years now but because I had'nt got the speed I did'nt bother,but I've bit the bullet this year and sent my membership away and should be getting word back anyday now.I think that training with other guys will push me on a bit and increase my speed,I'll keep in touch and let you know how I am getting on

Your problem is that you have a cyclocomputer and you're looking at average speed. Average speed is totally meaningless, because it depends on what you're counting into it, and it depends on the conditions (both road and weather), and how long the ride is. Averaging 15 or so miles per hour over varied conditions is actually not bad at all.

To go faster, keep riding, and if you don't already do this, get into a good, efficient riding position (keep in mind that if speed is your goal, wind and air resistance are your biggest enemy up to a point). Then ride and push it a little, with a good, smooth pedal stroke and a nice cadence. You will inevitably end up going faster. The guy who rides a fast 10 miles every day on an old steel road bike is almost certain to beat the weekend rider on the expensive carbon bike with the latest version number in its name.

you know your right I m jumping the gun I should nt judge myself until I get out with some other guys I ll get back to you when I ve been out a few times