Build leg strength or build CV system (or both)

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I've got a set course I do during some lunchtimes at work, which is just over 7 miles long, and involves about 185 metres of climbing. I do this in around 28 minutes.

I don't seem to be getting any quicker though. A colleague can hammer out the same course in about 24 mins, and has a lower average heart rate throughout the course.

For me, I think I reach my CV limits much earlier, as my heart rate is a good 10 bpm higher, but I'm 4 mins slower.

Question is, what should I concentrate on to improve? Increase my leg strength, and thus be able to push more at a lower heart rate, or try and improve my CV system (and if so, how?). Its unusual for my legs to burn, as I tend to lose out to my lungs before the burn starts.

Advice appreciated, want to be able to improve over the winter so I can kick his arse in the spring :smile:
 

wheres_my_beard

Über Member
Location
Norwich
I've got a set course I do during some lunchtimes at work, which is just over 7 miles long, and involves about 185 metres of climbing. I do this in around 28 minutes.

I don't seem to be getting any quicker though. A colleague can hammer out the same course in about 24 mins, and has a lower average heart rate throughout the course.

For me, I think I reach my CV limits much earlier, as my heart rate is a good 10 bpm higher, but I'm 4 mins slower.

Question is, what should I concentrate on to improve? Increase my leg strength, and thus be able to push more at a lower heart rate, or try and improve my CV system (and if so, how?). Its unusual for my legs to burn, as I tend to lose out to my lungs before the burn starts.

Advice appreciated, want to be able to improve over the winter so I can kick his arse in the spring :smile:

How do you feel when you finish the ride each time?
 

vickster

Legendary Member
Are you both exactly the same height, weight, age, ethnicity, health status, smoking history, alcohol intake etc etc?

Do you do any other CV work, apparently mixing it up is good...also interval training

I am not sure it really matters though unless it's a race...maybe you need EPO? :laugh:
 
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guttertrash

Über Member
Are you both exactly the same height, weight, age, ethnicity, health status, smoking history, alcohol intake etc etc?

Do you do any other CV work, apparently mixing it up is good...also interval training

I am not sure it really matters though unless it's a race...maybe you need EPO? :laugh:

He is a bit taller than me, about the same weight (but his is more muscle weight), he is 3 years older, he occasionally smokes, I never have, he's average drinker, i don't drink.

I might spend some time running up and down the stairs at home :smile:
 

VamP

Banned
Location
Cambs
Neither of you is particularly fit, which is good news for you, as it gives you more scope to catch up and overtake him.

You need more miles, basically. And I mean per week, you need to up your base miles to improve your general cycling specific CV system, and that's it for now. Don't worry about intervals etc. until you've built up a decent base mileage. The speed will come.
 
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guttertrash

Über Member
What is a decent base mileage though? Over the summer I've put in 500-600 miles a month, either through commuting or weekend rides.

My 'flat' speed is reasonable, can almost keep up with him, but as soon as we hit the hills, that's when I drop back.
 

vickster

Legendary Member
Do you ride the same bikes with the same gearing? Maybe you need a granny ring for the hills?
 

VamP

Banned
Location
Cambs
About 2000 miles before you start to think about introducing more sophisticated training concepts.

600 miles a month is a good level, but then it puzzles me why your speed on a flat 7 mile circuit is so low. What's your total mileage, and at what intensity do you normally ride?

What is your HR on your 7 mile circuit?

What bikes are you both doing this on? Same bike?

Any traffic or off road on your circuit?

I guess I should have asked these things before condemning you as unfit :biggrin:
 
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guttertrash

Über Member
Its certainly not a flat circuit, first mile is flat, then 185 metres of ascent over the next 3 miles, then 3 miles of descent with a bit of a kick at the end. My HR averages about 169 over the 7 miles, topping out about 181. I'm 37.

We both use similar bikes, mine a 11-27 compact, his a 12-25 compact.
 

amaferanga

Veteran
Location
Bolton
Total mileage this year is 2300 ish. Intensity normally in the 70-80% HR zone for majority of those miles.

There in probably lies one of your problems - you're mostly doing steady riding. That gets you good at riding steady - the body adapts quickly and becomes comfortable and so you don't necessarily get faster.

Sorry to be blunt, but if you want to learn how to train then get some books and read up on the subject. You won't learn how to train properly from an internet forum. If you're not really looking to do structured training then just ride your bike - sometimes easy, sometimes hard, some intervals, some long rides. 2300 miles in 10 months isn't much really - you'll see big improvements just by doing a decent mileage with some quality interval work - stick to longer intervals of 10 mins plus.
 

Hont

Guru
Location
Bromsgrove
To improve over that type of course you need to do high intensity work over similar sort of terrain. Trying to do this over winter, though, might not necessarily be the best idea. Winter is usually best for working on base fitness with long steady rides.

I agree with amaferanga that you should read up on training advice from more authoritative sources but, ultimately, everyone is different and finds out what works best for them from experience. Keep a training diary and refer to it often to determine what helps you improve the most.
 
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