improving avg speed

wnowak06 said:

........so. what is the best way to do this? intervals? what kind? any info/ help would really be appreciated.

Vo2 Max and Lactate Threshold intervals. How many you do and when you do which depends on several factors such as distance goals, fitness levels, training age, etc.

wnowak06 said:

i so. what is the best way to do this? intervals? what kind? any info/ help would really be appreciated.

Train. Hard.

But seriously, I agree with Dr. M. Threshold intervals and vo2max intervals are good.

so whats the difference btw a vo2 max interval and a lt interval?

whoawhoa said:

Train. Hard.

Yep, any effective training would presumably improve one's average speed in some sense of the term.

wnowak06 said:

i know we have all agreed that you cant compare riders based on their average speed b/c it is dependant on so many factors....but clearly, many riders can make it a goal of theirs to improve their avg speed.............so. what is the best way to do this? intervals? what kind? any info/ help would really be appreciated.

Measure your average riding point to point, on a steep downhill, with a tailwind, over a very short period of time, pedalling as hard as you can.

wnowak06 said:

i know we have all agreed that you cant compare riders based on their average speed b/c it is dependant on so many factors....but clearly, many riders can make it a goal of theirs to improve their avg speed.............so. what is the best way to do this? intervals? what kind? any info/ help would really be appreciated.

Lactate Intervals 3 x 4 min, increase to 3 x 6, 3 x 8, then 4 x 8's, moderate gearing......then try power intervals 8 or 9 toughness and 95% MHR seated, lower gear