General Discussion Triathlon Talk » Improving Bike Results Rss Feed  
Moderators: k9car363, alicefoeller Reply
2014-09-24 12:02 PM

User image


9

Subject: Improving Bike Results
I have done two sprint tri's and averaged 16.3MPH and 16.6MPH for 15 and 12 miles respectively. I would like to continue to increase my pace so I have been doing a combination of spin classes to improve cadence and taking longer rides at least a couple of days per week. Longer rides for me are 25-30 miles. I seem to really lose it on the hills. I have a nice low end composite bike too so equipment seems ok. Does anyone have any suggestions on things they have done to improve their speed and bike performance? Thanks. By the way Im pushing about 270 and on my way down!


2014-09-24 10:02 PM
in reply to: Silvapv1720

User image

Veteran
320
100100100
Edmonton, AB
Subject: RE: Improving Bike Results
Have you started introducing any weights into your program. Building leg strength and muscular endurance will definitely help. As for long rides, they are fine but if you ride them slow then expecting to much faster isn't a reality. I would focus on doing some longer intervals. My coach has me doing 15 minutes HARD intervals with 10 minutes easy and then back at 15 minutes HARD. Building up this endurance at higher resistance really helped me get my speed up.

I'm 250 and I still struggle on hills but my endurance is great. On the flat Ironman Arizona course I averaged just over 21mph for the entire 112miles so believe me this strategy works.
2014-09-25 7:41 AM
in reply to: Silvapv1720

User image


1159
10001002525
Subject: RE: Improving Bike Results
keeping my RPM's above 90 was my goal for all of my training rides; and if they dropped below (like on a hill) - i made it a challenge to see how quickly I could get them back up to where they needed to be
2014-09-25 8:46 PM
in reply to: #5053537

User image


9

Subject: RE: Improving Bike Results
I think I need to get a cadence meter. Is there a good one out there?. I feel like I am pushing my training rides as evident by my hr monitor. But I don't think I'm doing 90rpm.
2014-09-26 3:20 AM
in reply to: Silvapv1720

Veteran
244
10010025
Ohio
Subject: RE: Improving Bike Results
For me, my biggest gains on the bike happened when I started using my TrainerRoad along with the trainer in the winter. I think the ability to have focused workouts instead of just "riding around" made a big difference for me.
2014-09-26 2:13 PM
in reply to: buck1400

User image

Expert
1557
10005002525
Austin, TX
Subject: RE: Improving Bike Results
Cadence sensors are a bit overrated IMO. Count your pedal strokes for 10sec and multiply it by 6. There is your cadence. Once you have a rough idea on what 90rpm feels like, you won't need the sensor again.

As for getting faster, you will need to push yourself and ride faster. Like someone said, intervals will be your best friend. Either do them like was said on the trainer, or find an outside ride where you can push yourself for bursts of time. Find you some hills and do some hard repeats. Find some local bike clubs/rides and join in. Push yourself past your comfort zone. Riding long, easy miles is good for a recovery day, but to get faster you really need to push it.


2014-10-12 7:56 PM
in reply to: 0

User image

Master
2235
200010010025
Pacific Northwest
Subject: RE: Improving Bike Results

I had my fastest seasons ever when I did RAMROD (Ride Around Mt Rainier in One Day).  10,000 feet climbing, 150 miles.  The training for that was hills, hills, hills and many long rides.  There is no substitute for riding hills.  I still see hills when I am out riding or driving and the first thought it "I need to go climb that!".  If you get strong and steady on hills, the rest will follow.  I generally pull whatever group I ride with, whether men or women.  I am strong.  And I have hills to thank! I am NOT lightweight, btw.  Time in the saddle!



Edited by Medusa_Ann 2014-10-12 7:57 PM
2014-10-20 3:18 PM
in reply to: #5053537

User image


9

Subject: RE: Improving Bike Results
Thanks for the advice. Next race is on Saturday!
New Thread
General Discussion Triathlon Talk » Improving Bike Results Rss Feed  
RELATED POSTS

Completely Segregating Clyde/Athena Race Results

Started by TheClaaaw
Views: 1400 Posts: 11

2012-05-18 10:09 AM Maniton

Getting into cycling, first good ride results

Started by smithmedic
Views: 1120 Posts: 4

2012-03-25 4:11 PM smithmedic

Mountain bike pedals on road bikes

Started by funbuddy
Views: 3204 Posts: 10

2011-10-14 1:19 PM RockTractor

RESULTS request!! Before season and near Post season pic?

Started by KimaFit
Views: 1272 Posts: 4

2010-08-30 10:47 AM KimaFit

ANy tri bike shoes 50 or 52?

Started by chirunner134
Views: 1734 Posts: 10

2007-08-27 12:23 AM lasvegas99
RELATED ARTICLES
date : August 5, 2010
comments : 0
I had hoped to break 1:30 this year but now would be happy just to break 1:34. My question is in my limited time I have left do I concentrate on speed work or endurance?
 
date : April 23, 2009
author : Team BT
comments : 1
Incorporating strides to improving your cadence, be light on your feet and improve your run times.
date : May 20, 2008
author : mikericci
comments : 0
I just finished my first Ironman - New Zealand, sub 12 hours. I am looking to improve my performance through training but wondering what equipment would help me towards a better performance?
 
date : October 5, 2007
author : Tri Swim Coach
comments : 0
Discussions on bilateral breathing, working on balance drills, the importance of interval training to improve speed, the importance of kicking and sighting in open water.
date : March 5, 2006
author : acbadger
comments : 0
Has anyone out there using the resistance bands insead of weights for strength training? If so, what have your results been?
 
date : May 16, 2005
author : Glenn
comments : 0
The real secret to improvement in running and bike times is variety within the routine. Endurance activity requires you to vary your training for maximum results.
date : December 27, 2004
author : gsmacleod
comments : 1
I have seen very athletically talented teams fall apart in clutch situations and much less gifted teams play well above their ability!
 
date : August 31, 2004
author : malvey
comments : 0
How to motivate yourslef into habit forming triathlon training goals.