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| *Vultures Knob>>>Cycling |
I would like to take off 1 hour off my time on 106km race from last year. What's the program? |
I have been cycling for 14 months. Last year I completed a 106km race in 4 and half hours. I would like to know what training I should do to take off one hour off my time G'day You haven't given much to work with so I'll keep the tips pretty basic. Your aim is to be in the saddle for over 3 hours. My suggestion would to be to concentrate on mainly endurance style training. Basically this means longer workouts at lower intensities. Try to stay about or lower than 70% maximum heart rate (difficult to hold a conversation but you are not gasping) If you only have time for a shorter ride up the intensity. You should be aiming at least 200 km per week, the more the merrier. Longer sessions are better than shorter ones. Shorter ones are better than none. If the route that you are riding has a few hills throw a hill in your daily ride. If you can find time to fit in a couple of longer rides in do that. Have a rest day every week. Even God has a day off. This distance and the training are plenty long enough to benefit from diet. Bias up carbohydrates and protein. Things like pasta and wheat biscuits for energy. A little extra protein will help build muscle. (Particularly rest day) Take a couple of days of before the ride. Load up on the carbs. A good breaky the day of the ride and take something like energy bars to nibble on during the ride. Plenty of water; mix in a quarter strength Gatorade or similar energy drink. Any stronger than that you could start feeling sick. (Especially if it is warm.) At least two bottles and/or a camel back. (A little extra energy drink powder to top up with). Working on pedalling technic will help also. Apply a steady force the entire revolution of your pedal stroke and aim for around 90 rpm. Spinning at higher rpms tends to iron out some bad pedalling habits, but come back to a more sensible speed. You should be expecting a better time than last year you will have had an extra 12 months of riding by then. Riding at 30 kmh solo for over three hours is a pretty reasonable pace. As the other posters have said finding someone to ride with (or a group) will make this a lot easier. Having someone to chat with makes it far more enjoyable. Enjoyment is what it is about after all. There is a heap of good training info on this link. Enjoy the read and mostly enjoy the riding. (Click each individual image) http://images.google.com.au/images?q=tra... P.S. The down thumbs where not me guys (poor form) well, you are talking about increasing your speed from roughly 23.5 km/h to 30.3 km/h (14.6 mph to 18.8 mph) so this is reasonable, but you have to work on speed, cadence, and strength start riding shorter distances as hard and fast as you can, trying to keep your mph to average around 20, and then longer distances at slower speeds in higher gears you should be able to increase your overall speed in 4 to 6 months if you ride 3 to 5 times per week. also, try riding with a group or club, they can push you faster 1st answer is good. But I question if you can improve over 20%. It depends on your current conditioning, potential, time til the ride - it's August now for gosh sakes - you should have thought of training in April! There is a lot you don't say that makes an accurate answer difficult. If you were in not too good of shape for the last ride and have been riding steady all this year and you have already improved since then then it's possible. If the ride is in 2 weeks nothing I say will really help. If you have 2 months train like the 1st answer stated. I'll make a bunch of guesses to help: Buy a light road bike. Buy or borrow light aero rims and tires Use clipless pedals Draft someone faster when possible Keep hydrated use a sports drink (I mix 50-50 with H2O) Lose weight I have a 100 more of these... Seriously, if you have little time before the race, equipment and good technique is all you can do. Going from 14+ to 18+ MPH is doable for many people (I don't know if your a guy or girl or 13 or 75 years old for that matter, you've been riding 14 months - is that 20 miles a day or a month?) For a lot of casual riders 18 MPH for 60 plus miles could be VERY challenging. Find a pace line and suck wheel all day! |
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