Hey everyone,
I would like to get some advice/constructive criticism on my training. First i will start out by stating my goals:
1. I am training for a few centuries i have lined up down the road. The first is about 6 weeks away.
2. I would just like to increase my speed on the bike as much as possible.
Basically I have 2 main routes i like to take on my bike, i based them on finding routes that avoid as much traffic as possible.
One is mostly flat with a somewhat lengthy low grade hill and 1 short steep hill (12.75 miles). The second is very hilly, it has 7 hills that are noteworthy as well as the same short steep hill from the other route (14.5 miles).
Current Training Regimen:
Monday through Friday: I rotate between the two routes every day. Rides usually take about 40 minutes to do and i average about 20 mph (flatter route) or 16.5 mph (hilly route).
Saturday and Sunday: I will either combine the routes or venture off to different areas in the county i live in. These longer rides usually end up being around 35 miles, sometimes longer sometimes shorter. Rides usually take 1 hour and 25 minutes to do and i average about 18.5 mph.
I take a rest day whenever my legs feel shot and when it is convenient for my work schedule as well (sometimes you come home and dont feel like doing anything besides sitting down). It would be somewhat accurate to say i have 1 rest day a week.
I feel that i have a good pace during these rides and at the end of the rides i still feel as though i could maintain my pace for much farther or even up the tempo.
I plan on making every othersaturday or sunday rides about 50-60 miles as i read that it is good to make sure you feel comfortable doing about 50% of the century before doing it.
All these times/speeds are measured by an application on my droid called cardiotrainer, it often doesnt account for the fact that i have to stop at traffic lights (about 5 per route) and that there is some lag time between me staritng the program and my starting my ride So i feel that i may be riding at a slightly fatser pace.
Anyways sorry for the length post and i look forward to any advice/criticism