I have been trying to do this local "club" ride/race each week in the town where I live. It's flat, about 30 miles, and can be very fast! When we start out this ride, it's pretty easy - maybe 17-18mph. Shortly after that, we bump the pace up to about 21-22mph. However, shortly beyond that point in the ride, the pace picks up to 25-26mph and I inevitably get dropped.....just can't seem to hang on at that pace. Can anyone recommend any type of training to make the transition easier when the pace changes so that I could hang on to the group a bit easier? They hold this higher pace for the rest of the ride, maybe varying it from 24 up to 32mph at certain points.
Cycling Training · Public discussion
Pace Changes......
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- Cycling Training
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- 24 March 2005
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- lorrod
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Interval training should be your best friend.
Best luck,
Soo-re
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Well, of course, intervals! But also, how much are you riding? Do you have your base miles in?
If you've never done intervals, start out with something mild, like 3x3min with 2 min rest, and build up. You probably want to do 10% under LT.
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OLMO said:
Well, of course, intervals! But also, how much are you riding? Do you have your base miles in?
If you've never done intervals, start out with something mild, like 3x3min with 2 min rest, and build up. You probably want to do 10% under LT.
As has been mentioned in many threads, LT is quite a low intensity, and can be continued for up to several plus hours. LT is often incorrectly defined as the maximum effort that can be sustained for ~1-hr. However, this is more akin to MLSS (maximal lactate steady state).
LT is generally described as the workrate the elicits a 1 mmol/L increase over exercise baseline levels (i.e., ~ 2.X mmol/L) and as such is about 10 - 15% less power than that which can be sustained for ~1-hr. the other main descriptor of LT is the work rate that elicits a lactate of 2.5 mmol/L.
Ric
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OLMO said:
Well, of course, intervals! But also, how much are you riding? Do you have your base miles in?
If you've never done intervals, start out with something mild, like 3x3min with 2 min rest, and build up. You probably want to do 10% under LT.
Probably not that helpfull to use jargin to a begginer.
Mate, to reach a pace of 25mph is (I believe) a base line that defines hacks from racers. to maintain a bunch speed of 25mph with the occasional burst up to 32 mph you simply need to be a better overal rider! how? follow a general program, base, intensity then speed. If you dont have a base... get one.... if you do then do what most people on this forum call intervalls... basicaly go hard for a set time then rest for a set time repeated several times.....then do speed work....... go as hard as hell for 10 - 20 seconds, recover and do it again, and again, and again 🙂My (very) basic theory
3 - 4k base, 6 -8 weeks intensity, 2 - 3 weeks speed...peak reast start again...very basic and not person specific but a reasonable guide line mabey
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