For the last two months I've focussed on riding harder, not longer. I'd
have to say my results have been good.
I brought my average speed up more than one mile per hour. I've only been
back to riding for two years, so it's hard to say if this might have
occurred no matter what I did.
I've increased my top speed on the flats (sprinting, with a 100ft slight
down hill run up) to 32mph. I can only maintain 32mph for about 10 seconds.
Speed on the flats (cruising) is up to 20mph for 2 minutes; 18mph for
12min.
I could probably hang with the class B group rides now, on the flats, over
two hours. (14-16mph) Plan to try this during summer vacation.
I tested my conditioning on Sunday and was surprised that a 90min ride
involving three major climbs and 15 minor climbs in the foot hills went so
well (stats available). Longest climb was 4 miles at a steady 5% grade,
with some steeper pitches. Hardest climb was 2 miles at 6% grade. I climbed
-very- conservatively (for me). Typically I like to attack climbs and ride
my usual 2 mile climb at 4-5% in the big ring, but due to traffic and
unfamiliarity with the route, I rode in 42x26, and even 30x24. Was never
breathing hard, or feeling my legs, but both climbs on the PE scale were
very hard. I concentrated on spinning up to 80 cadence (thanks Gary). I'm
not sure if I could have attacked those hills, but the longest one does
have side roads that I could pull off into should I start to 'blow up'. The
next time I ride it I'll try it in 'attack' style. ;-)
For the next month, I'm considering changing my routine and concentrating
on riding:
1) longer - up to 2 hours per ride, at easy pace, concentrating on spinning
up to 85rpm as often as possible, keeping the gearing easy.
2) more often - up to 1 hour per day in the am, and 1 hour in the pm at
very easy pace.
3) one or two fast rides (intervals) per week.
4) one very hard ride to test my conditioning every two weeks.
In July I want to try riding some Class B rides, 30 miles on the flats.
jj