Getting up to speed

[cut]

Quoted message said:

There are no cycling groups where I live (and I think I'd be way too
slow for them, anyway).

[cut]

You might be surprised. In CT, you're a C rider (12-14mph). There are
plenty of rides for C riders. C+ is 15, B is 16-18 and A is 18+.

--
Bob in CT
Remove ".x" to reply

(Mike VM) said:

So my questions are:

1) How can I keep my speed up?

and

2) How long should it take me to be able to cycle at the 18 mph sort
of rate for protracted periods?

Thanks in advance for any help.

Mike

If you weigh 230, you'll do yourself a favor to lose 20-30lbs of fat if you
can. (Cut back on the sugars and sodas. Eat 6 small meals per day. Drink
more water.)

If you're doing 3 hours of riding total per day, every day at 16mph, that's
48miles/day and over 300 miles per week. Frankly, that's pretty amazing.
Good job!

To increase your speed here's some ideas.

First, find some false flats and practice repeats on those, then just
cruising back on the slight downhill. Aim to push yourself to the point
where you feel your body pulling back on your hands on the handlebars. That
acceleration is causing you to exert a counter pressure against your
pedalling. Try to keep this feeling of acceleration up for about 2-3
minutes. Once that becomes easy find some long, gentle hillocks and do the
same...repeat uphills for 3-5 minutes, coast down. This will help build up
the muscles.

Second, increase your cadence to the point where it -feels- like you're
doing a bit of 'over-speed cadence'. IOW, you're spinning at about
90-95rpm, or even higher. Keep the knees close to the top tube. Aim to do
this for about 3-5 minutes at a time. Then relax for a minute or two and do
it again. If you drift off and forget, as soon as you remember, spin up
again. I try to hum a fast 'waltz'. That 123-123-123-123 helps keep my
cadence up. (Think of it as a four-beat, with each beat subdivided into
triplets.)

As time goes by you'll soon find it natural to spin up all the time at
about 85rpm. Doing an 'over fast' cadence seems to work for me, causing my
base spin rpm to go up to a higher cadence even when I'm not thinking about
it. Everytime you find yourself pedalling slowly, downshift and spin it up.

As far as the muscles go, when you can concentrate on getting your power
not from 'stamping' the pedals, but get it from your glutes and lower back.
Even though you -are- using quads, just keep thinking it back to the glutes
and lower back.

Get some toeclip pedals if you don't have these already. They help a huge
amt getting that spinning down - at least it did for me. Aim to graduate to
clipless and biking shoes at some point in the future.

Finally make sure your seat is up high enough. Many people are not getting
all the power they're capable of generating b/c the leg is not straight
enough on the downstroke. Raise it 1/8" each ride until it feels like
you're rocking the hips, then back it down 1/8".

HTH,

-B

On Thu, 05 Aug 2004 16:10:40 -0400, Badger_South <[email hidden]>

Quoted message said:

Get some toeclip pedals if you don't have these already. They help a huge
amt getting that spinning down - at least it did for me. Aim to graduate to
clipless and biking shoes at some point in the future.

I have no such ambitions, yet.

My pedals are MKS GR-9 platform pedals. I can ride long and hard, or
spin easy to the store. No goofy shoes necessary.

I'm all about efficiency, but presently I've only got *one* bicycle.
Maybe when the sportier bike gets overhauled, I'll think about it.

-Luig

Mike VM said:

I'm 50, 6'1", and 230lbs.

Quoted message said:

About 6 weeks ago, I started cycling, for no particular reason - just
for the sheer fun of it.

Quoted message said:

So far, I've managed to get to the point where I can do one 2 hr and
one 1 hr ride per day, every day. Depending on how I feel these will
be 13-16 mph, on the flat.

Quoted message said:

I'm doing about 60% HRmax for 13mph, and 75% HRmax for 16mph, and I
can get up to 22 mph at 90% HRmax.

You're doing fine. Why does everyone seem so fixated on going fast?

If you're riding for fun and fitness (as opposed to racing), you don't
have to knock yourself out. You say you started riding "for the sheer fun
of it" 6 weeks ago. That's great! Don't burn yourself out or turn your
rides into ordeals that push you to exhaustion.

Build a good solid mileage base by riding regularly at a moderate pace
that you can maintain for the duration of the ride. If you continue to
ride regularly, your fitness and speed will increase steadily. Don't rush it!

Make sure your bike is set up correctly (saddle and handlebar adjustment).
You might consider getting clipless pedals if you haven't got them
already.

Art Harris

Harris said:

You're doing fine. Why does everyone seem so fixated on going fast?

'cause it's damn fun.

Quoted message said:

If you're riding for fun and fitness (as opposed to racing), you don't
have to knock yourself out. You say you started riding "for the sheer fun
of it" 6 weeks ago. That's great! Don't burn yourself out or turn your
rides into ordeals that push you to exhaustion.

yea, but that's fun.
--
david reuteler
[email hidden]

Harris said:

Mike VM said:

I'm 50, 6'1", and 230lbs.

Quoted message said:

About 6 weeks ago, I started cycling, for no particular reason - just
for the sheer fun of it.

Quoted message said:

So far, I've managed to get to the point where I can do one 2 hr and
one 1 hr ride per day, every day. Depending on how I feel these will
be 13-16 mph, on the flat.

Quoted message said:

I'm doing about 60% HRmax for 13mph, and 75% HRmax for 16mph, and I
can get up to 22 mph at 90% HRmax.

You're doing fine. Why does everyone seem so fixated on going fast?

Speed's a proxy indicator of progress. And when you first start, you
get fast...fast. At least I did/do.....

Quoted message said:

Make sure your bike is set up correctly (saddle and handlebar adjustment).
You might consider getting clipless pedals if you haven't got them
already.

Why does everyone seem so fixated on going clipless? |-)

I do just fine without it, and am not willing to sacrifice "hop on any
time" on the altar of increased pedaling efficiency. And no, I won't
wear bike shoes all the time. Just....no.

-Luigi

On Thu, 05 Aug 2004 16:22:29 -0400, Luigi de Guzman <[email hidden]>

Quoted message said:

On Thu, 05 Aug 2004 16:10:40 -0400, Badger_South <[email hidden]>

Quoted message said:

Get some toeclip pedals if you don't have these already. They help a huge
amt getting that spinning down - at least it did for me. Aim to graduate to
clipless and biking shoes at some point in the future.

I have no such ambitions, yet.

My pedals are MKS GR-9 platform pedals. I can ride long and hard, or
spin easy to the store. No goofy shoes necessary.

I forgot to add '...except for Luigi'. ;-p

"If you haven't ridden pedals with clips or clipless you're missing out on
50% of the riding experience" That's how it was explained to me. I tried it
and now I agree. I won't go back to plain platform pedals. YMMV.

Quoted message said:

I'm all about efficiency, but presently I've only got *one* bicycle.
Maybe when the sportier bike gets overhauled, I'll think about it.

-Luig

Right. Ya gotta be able to jump up and pedal to the pizza place in your
jammies on Sat. mornings, eh? ;-)

-B

Harris said:

Mike VM said:

I'm 50, 6'1", and 230lbs.

Quoted message said:

About 6 weeks ago, I started cycling, for no particular reason - just
for the sheer fun of it.

Quoted message said:

So far, I've managed to get to the point where I can do one 2 hr and
one 1 hr ride per day, every day. Depending on how I feel these will
be 13-16 mph, on the flat.

Quoted message said:

I'm doing about 60% HRmax for 13mph, and 75% HRmax for 16mph, and I
can get up to 22 mph at 90% HRmax.

You're doing fine. Why does everyone seem so fixated on going fast?

It's a minimally competence thing. I want to be able to go fast b/c
everyone can bike slowly. It takes skill and practice to be able to go
fast, and when I can do a sustained 20mph then I'll be happy in the quest
for speed.

What we really want is ability to climb hills, but it's easier to talk
about going faster, thinking that faster=power and that it will help the
hill climbing.

Finally, it's about control and agility on the road. I felt -much- more in
control and that I "belonged" on the road riding at about 18-20mph than at
12mph. But that's just me. Now, having felt that control, I'm very glad
I've pushed to get more speed. I don't feel the same urge to get from 20mph
to sustained 25mph, in contrast.

Quoted message said:

If you're riding for fun and fitness (as opposed to racing), you don't
have to knock yourself out. You say you started riding "for the sheer fun
of it" 6 weeks ago. That's great! Don't burn yourself out or turn your
rides into ordeals that push you to exhaustion.

This is definitely true.

Quoted message said:

Build a good solid mileage base by riding regularly at a moderate pace
that you can maintain for the duration of the ride. If you continue to
ride regularly, your fitness and speed will increase steadily. Don't rush it!

100% agree.

Quoted message said:

Make sure your bike is set up correctly (saddle and handlebar adjustment).
You might consider getting clipless pedals if you haven't got them
already.

Yep. Clipless and 13mph. The way to go. It's my goal, actually.

-B

Quoted message said:

Art Harris

On Thu, 05 Aug 2004 16:52:05 -0400, Luigi de Guzman <[email hidden]>

Quoted message said:

Harris said:

Mike VM said:

I'm 50, 6'1", and 230lbs.

Quoted message said:

About 6 weeks ago, I started cycling, for no particular reason - just
for the sheer fun of it.

Quoted message said:

So far, I've managed to get to the point where I can do one 2 hr and
one 1 hr ride per day, every day. Depending on how I feel these will
be 13-16 mph, on the flat.

Quoted message said:

I'm doing about 60% HRmax for 13mph, and 75% HRmax for 16mph, and I
can get up to 22 mph at 90% HRmax.

You're doing fine. Why does everyone seem so fixated on going fast?

Speed's a proxy indicator of progress. And when you first start, you
get fast...fast. At least I did/do.....

Quoted message said:

Make sure your bike is set up correctly (saddle and handlebar adjustment).
You might consider getting clipless pedals if you haven't got them
already.

Why does everyone seem so fixated on going clipless? |-)

I do just fine without it, and am not willing to sacrifice "hop on any
time" on the altar of increased pedaling efficiency. And no, I won't
wear bike shoes all the time. Just....no.

-Luigi

Dear Luigi, when you're older you may understand. Going Clipless is our
version dealing with mid-life crisis. Clipless, a "red" road bike, and more
lycra. Yep, that's the ticket. ;-p

-B
We do draw the line at riding around town in a TT helmet, though. <g>

Harris said:

Mike VM said:

I'm 50, 6'1", and 230lbs.

Quoted message said:

About 6 weeks ago, I started cycling, for no particular reason - just
for the sheer fun of it.

Quoted message said:

So far, I've managed to get to the point where I can do one 2 hr and
one 1 hr ride per day, every day. Depending on how I feel these will
be 13-16 mph, on the flat.

Quoted message said:

I'm doing about 60% HRmax for 13mph, and 75% HRmax for 16mph, and I
can get up to 22 mph at 90% HRmax.

You're doing fine. Why does everyone seem so fixated on going fast?

Bragging rights. ;-)

Quoted message said:

Build a good solid mileage base by riding regularly at a moderate pace
that you can maintain for the duration of the ride. If you continue to
ride regularly, your fitness and speed will increase steadily. Don't rush it!

I'll quibble on that. Back in the day, I rode regularly and didn't push
myself and never got faster and didn't get much fitter. This time
around, I'm pushing myself -- and I'm getting faster, and more fit. And
it's still fun.

-km

--
the black rose
proud to be owned by a yorkie
http://community.webshots.com/user/blackrosequilts

Fri, 06 Aug 2004 02:57:39 GMT,
<[email hidden]>, the black rose

Quoted message said:

Bragging rights. ;-)

51.5 KmH headed to the fireworks last night.
58.3 going to the beach on Monday.
37 riding no hands over speed humps.

But my average after a week of riding up and down hill in stop and go
traffic for the daily utilitiy trips is hardly what you could call
bragging: 18.9 KmH (11.34 mph)
--
zk

Quoted message said:

Zoot Katz [email hidden]

wrote in part:

Quoted message said:

Quoted message said:

Bragging rights. ;-)

51.5 KmH headed to the fireworks last night.
58.3 going to the beach on Monday.
37 riding no hands over speed humps.

This clearly demonstrates the easiest way to claim bragging rights in the US-
think metric. No disrespect intended, but 51 sounds *much* faster than 31. <g>

Regards,
Bob Hunt

Quoted message said:

[email hidden] (Mike VM)

wrote in part:

Quoted message said:

I don't seem to have any problem with endurence (other than getting
saddle sore, and occasional numbness in my hands). I do find it hard
to maintain a higher speed though.

---snip---

Quoted message said:

The problem is, that I can't seem to concentrate enough to do say
18mph for more than a minute or two. I start to think about something
else, and drift back to a more comfortable 15/16 mph.

---snip---

Quoted message said:

So my questions are:

1) How can I keep my speed up?

and

2) How long should it take me to be able to cycle at the 18 mph sort
of rate for protracted periods?

If concentration is the problem you might try two very different approaches-
1- Get a computer with a cadence feature and concentrate on keeping your
cadence above a certain point. I use a Cateye Astrale that can display cadence
and speed simultaneously with one in a larger font and the other much smaller.
I found that by keeping the cadence as the larger reading and concentrating on
never letting it drop below 95 rpm I improved my cruising speed a good deal.
2- Disregard the computer display entirely and simply concentrate on finishing
a given portion of your ride in the shortest elapsed time. As the times drop,
lengthen the "timed" portion of your ride. Think of it as incorporating a mini
time trial in every ride.
As for how long before you're able to hold 18 mph for protracted periods, no
one can answer that except you. You shouldn't be too discouraged if you've only
been working at it for six weeks though. Some guys half our age take twice as
long as that to go half as fast. At least, that's what I tell myself. <g>

Regards,
Bob Hunt

On Thu, 05 Aug 2004 17:28:55 -0400, Badger_South <[email hidden]>

Quoted message said:

Quoted message said:

Quoted message said:

Make sure your bike is set up correctly (saddle and handlebar adjustment).
You might consider getting clipless pedals if you haven't got them
already.

Why does everyone seem so fixated on going clipless? |-)

I do just fine without it, and am not willing to sacrifice "hop on any
time" on the altar of increased pedaling efficiency. And no, I won't
wear bike shoes all the time. Just....no.

-Luigi

Dear Luigi, when you're older you may understand. Going Clipless is our
version dealing with mid-life crisis. Clipless, a "red" road bike, and more
lycra. Yep, that's the ticket. ;-p

Believe me, I *do* understand. I've seen geezers offload
brand-spanking new Trek OCLV frames from their SUVs (holy
acronymphomania batman!), click into their LOOK pedals unsteadily and
wobble away, hands on the tops, hanging on for dear life. I know I
should be happy that they're riding bicycles at all, but my inner
Fabrizio rankles at the thought that they don't do their bikes
justice.

I'd like to think that I've deserved every bike I have or have ever
had, somehow. I hesitate to even think about a "real" racer because I
don't have the money for it and I don't ride hard enough to make the
bike pay.

When I get old enough to have a crisis, I'll hope that I'm also fit
enough to make that Merlin or Hetchins look good under me.

-Luigi

Quoted message said:

-B
We do draw the line at riding around town in a TT helmet, though. <g>

On Thu, 05 Aug 2004 16:52:37 -0400, Badger_South <[email hidden]>

Quoted message said:

On Thu, 05 Aug 2004 16:22:29 -0400, Luigi de Guzman <[email hidden]>

Quoted message said:

On Thu, 05 Aug 2004 16:10:40 -0400, Badger_South <[email hidden]>

Quoted message said:

Get some toeclip pedals if you don't have these already. They help a huge
amt getting that spinning down - at least it did for me. Aim to graduate to
clipless and biking shoes at some point in the future.

I have no such ambitions, yet.

My pedals are MKS GR-9 platform pedals. I can ride long and hard, or
spin easy to the store. No goofy shoes necessary.

I forgot to add '...except for Luigi'. ;-p

"If you haven't ridden pedals with clips or clipless you're missing out on
50% of the riding experience" That's how it was explained to me. I tried it
and now I agree. I won't go back to plain platform pedals. YMMV.

I don't deny the performance advantage--what I do dispute is what that
performance advantage means to *me*.

Quoted message said:

Quoted message said:

I'm all about efficiency, but presently I've only got *one* bicycle.
Maybe when the sportier bike gets overhauled, I'll think about it.

-Luig

Right. Ya gotta be able to jump up and pedal to the pizza place in your
jammies on Sat. mornings, eh? ;-)

Or down to church on Sundays. (must remember to get a pair of
trouser clips--am scared to death of fouling my nice woolen trousers
on the chain). Or to the library, or the store--trivially short
distances, sure (a mile or so), but cycling gets me there and back
again so much faster.

Not all novices want to make the leap to full-bore bikie that's
represented by cleated shoes and pedals...if they want to get there
eventually, great. But I'm all for a gradual, softly-softly approach
where that's concerned.

-Luigi

(Hunrobe) said:

Quoted message said:

Zoot Katz [email hidden]

wrote in part:

Quoted message said:

Quoted message said:

Bragging rights. ;-)

51.5 KmH headed to the fireworks last night.
58.3 going to the beach on Monday.
37 riding no hands over speed humps.

This clearly demonstrates the easiest way to claim bragging rights in the US-
think metric. No disrespect intended, but 51 sounds *much* faster than 31. <g>

My recent fastest in the flat was 32.5 mph, over a very short
distance: this taken on a flat, 4-lane highway that had recently been
repaved. (smooooooooth. Makes me wonder how an old wooden velodrome
must feel like).

My buddy Peter has recently bought himself a Trek 1000, and has been
reporting his average speeds and high speeds to me (on similar, but
not identical terrain). I find myself wanting to go faster now, just
because I can't bear the thought that he'll be faster.

My reliable average speed for rides more than 10 miles in duration is
something on the order of 12 to 15 mph, depending on terrain, traffic
conditions, and laziness.

-Luigi

Quoted message said:

Regards,
Bob Hunt

(Hunrobe) said:

As for how long before you're able to hold 18 mph for protracted periods, no
one can answer that except you. You shouldn't be too discouraged if you've only
been working at it for six weeks though. Some guys half our age take twice as
long as that to go half as fast. At least, that's what I tell myself. <g>

and it's the truth.

I get *crushed* on a regular basis by guys who look twice or three
times my age. I try to chase and they drop me like a bad habit.

I'm 23. That speaks badly of my fitness, eh?

-Luigi

Quoted message said:

Regards,
Bob Hunt

Luigi de Guzman said:

I get *crushed* on a regular basis by guys who look twice or three
times my age. I try to chase and they drop me like a bad habit.

luigi: i know you're only 23 but are you aware just how damn hard it is to
drop a bad habit?

Quoted message said:

I'm 23. That speaks badly of my fitness, eh?

quite highly actually.
--
david reuteler
[email hidden]

06 Aug 2004 03:42:36 GMT,
<[email hidden]>, [email hidden]

(Hunrobe) said:

Quoted message said:

Zoot Katz [email hidden]

wrote in part:

Quoted message said:

Quoted message said:

Bragging rights. ;-)

51.5 KmH headed to the fireworks last night.
58.3 going to the beach on Monday.
37 riding no hands over speed humps.

This clearly demonstrates the easiest way to claim bragging rights in the US-
think metric. No disrespect intended, but 51 sounds *much* faster than 31. <g>

At 37 KmH, (between stop signs) I'm over the hump's engineered speed
so have to lean forward or the front wheel goes airborne.
--
zk