How can I improve?

[Philtofit]

Went for wet ride today, on the way back I was feeling good climbing a slight incline at a good rate for me, even gave myself a pep talk; “you’re a legend”. Only to be over taken by a cyclist that made me look as if I was standing still. I looked up and he was gone, I was doing 16mph; he must have been doing about 25mph. How do they do that, and when will I be at that standard; if ever?

I’m 59 just under 16 stone, started cycling last November, had a break from January to March; recovering from an op. From March to now (7 weeks) I have done 532 miles, did my best ever distance last Sunday; 46.4 miles at an average of 14.5mph. I’m training for 60 mile charily ride in four weeks time. I intend to keep cycling to control my weight and keep fit, would also like at do some group rides at a respectable pace. Currently ride alone, sad but true.
I have improved times on regular routes, over the last couple of months. I’m on endomondo, have but not using a HR monitor.

What can I expect over the short and long term?
How can I best improve time and distance?

Would really welcome any help.
Phil.

 

[fossyant]

Keep at it - you are expecting a bit much just yet as you only started November, with a break. Give it time, plenty of miles, lots of hills, you will get there.

At the minute you can do the distance, so the 60 miler will be fine.

 

[Fubar]

Went for wet ride today, on the way back I was feeling good climbing a slight incline at a good rate for me, even gave myself a pep talk; “you’re a legend”. Only to be over taken by a cyclist that made me look as if I was standing still. I looked up and he was gone, I was doing 16mph; he must have been doing about 25mph. How do they do that, and when will I be at that standard; if ever?

I’m 59, started cycling last November, had a break from January to March; recovering from an op. From March to now (7 weeks) I have done 532 miles, did my best ever distance last Sunday; 46.4 miles at an average of 14.5mph. I’m training for 60 mile charily ride in four weeks time. I intend to keep cycling to control my weight and keep fit, would also like at do some group rides at a respectable pace. Currently ride alone, sad but true.
I have improved times on regular routes, over the last couple of months. I’m on endomondo, have but not using a HR monitor.

What can I expect over the short and long term?
How can I best improve time and distance?

Would really welcome any help.
Phil.

Now if I had a fiver for every time I've been overtaken... You're 59, averaging more/same mph as me at 42 and done more mileage and I've been back at it over a year now - give yourself a break! There's a quote in someone's sig that I like "it doesn't get any easier, you just go faster", I can relate to that and sometimes it doesn't get any easier and you also go slower! Just keep at it and improved times and distances will come, though maybe not at the same rate as some of the young bucks out there...

 

[BSRU]

Went for wet ride today, on the way back I was feeling good climbing a slight incline at a good rate for me, even gave myself a pep talk; “you’re a legend”. Only to be over taken by a cyclist that made me look as if I was standing still. I looked up and he was gone, I was doing 16mph; he must have been doing about 25mph. How do they do that, and when will I be at that standard; if ever?

I’m 59 just under 16 stone, started cycling last November, had a break from January to March; recovering from an op. From March to now (7 weeks) I have done 532 miles, did my best ever distance last Sunday; 46.4 miles at an average of 14.5mph. I’m training for 60 mile charily ride in four weeks time. I intend to keep cycling to control my weight and keep fit, would also like at do some group rides at a respectable pace. Currently ride alone, sad but true.
I have improved times on regular routes, over the last couple of months. I’m on endomondo, have but not using a HR monitor.

What can I expect over the short and long term?
How can I best improve time and distance?

Would really welcome any help.
Phil.

There is always going to be someone faster.
Riding longer distances will improve your stamina so you can maintain a higher speed for a longer time on the shorter rides.
The speed merchant probably took the next exit and collapsed in a heap out of sight

 

[Philtofit]

I know I'm going to be overtaken and expect it. I was interested in what development I could expect, over a given time period and what's the best training plan to achieve it.

 

[User16625]

I know I'm going to be overtaken and expect it. I was interested in what development I could expect, over a given time period and what's the best retirement plan to achieve it.

I edited this for you. My advice to you is to do what the other guy said and keep up the fitness work. Im less than half your age and doing less miles! Dont over do it tho, Rocky had a heart attack when the cameras stopped.

 

[Moodyman]

A tip I got from an experienced runner but equally useful in cycling...hills. Nothing improves your strength and stamina more than hills.

Find a steep hill - up to 200 metres long and climb it repeatedly until you're in agony. Rest and repeat.

 

[Andrew_Culture]

I've been getting faster by making it harder, there are a few hills I hit each lunchtime and every week or two I try them in a progressively harder gear (not sure whether that's higher or lower!) and it seems to be a fairly good way of increasing strength, although it hurts at first! As a whole I only use the very toughest gear on my commute bike, I'll only tend to click down one gear if I need to get a fast start in traffic.

 

[Scilly Suffolk]

You might find this and this helpful.

Interval training seems both popular and effective and you can adapt it to either speed or endurance.

I also think that it would be a good idea to include some form of weight-bearing exercise in your programme to counteract the decreasing bone density that affects us all with age, especially cyclists and accelerates in the over-40s.

 

[Scilly Suffolk]

... As a whole I only use the very toughest gear on my commute bike, I'll only tend to click down one gear if I need to get a fast start in traffic...

Being in too high a gear puts unnecessary stress on your knees and is inefficient; sticking in one gear will wear out your cassette faster than needs be, especially if it is a small cog which wears faster anyway.

 

[totallyfixed]

Yes you will improve as you keep racking the miles up, you don't say how tall you are? Climbing hills once you are fit then becomes a simple equation, power to weight ratio and technique. To put not too fine a point on it, if you want to get quicker and climb well you need to drop some weight, not a criticism just fact.

 

[Scilly Suffolk]

Yes you will improve as you keep racking the miles up, you don't say how tall you are? Climbing hills once you are fit then becomes a simple equation, power to weight ratio and technique. To put not too fine a point on it, if you want to get quicker and climb well you need to drop some weight, not a criticism just fact.

True.

How many threads do you read about people obsessing over how many grammes lighter X is compared to Y, when they should be cutting out the beer and pies?

 

[amaferanga]

You might find this and this helpful.

Interval training seems both popular and effective and you can adapt it to either speed or endurance.

I also think that it would be a good idea to include some form of weight-bearing exercise in your programme to counteract the decreasing bone density that affects us all with age, especially cyclists and accelerates in the over-40s.

Like walking and just being generally active?

 

[totallyfixed]

True.

How many threads do you read about people obsessing over how many grammes lighter X is compared to Y, when they should be cutting out the beer and pies?

Correct. I hear it all the time, TBH I don't have a really light bike, my titanium Van Nic is the lightest frame I own and after 12 years [it was an Airborne but I broke the frame - don't ask] it still has the same 105 groupset. For my better half, dr pink, we try and save all the grams of weight we can because she is super light and races so Dura Ace and Zipp wheels, oh and we are broke.

 

[Scilly Suffolk]

Like walking and just being generally active?

Walking would be a good start (1), but there are more effective alternatives (2) which cyclists might consider (3), although I'm not sure if being sarcastic has any added benefits; perhaps you could let us know?

1) From the American NIH Osteoporosis and Related Bone Diseases National Resource Center:
"The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones."

2) From The University Of Arizona:
"The best exercises for building bone are weight- or load-bearing exercises. These include weight-lifting, jogging, hiking, stair-climbing, step aerobics, dancing, racquet sports, and other activities that require your muscles to work against gravity. Swimming and simply walking, although good for cardiovascular fitness, are not the best exercises for building bone."

3) From About.com:
"Swimming and bicycling are not considered weight-bearing exercises and aren't usually listed on the list of exercise that increases bone density. In fact, there is some evidence that elite level cyclists actually lose bone density during high intensity training and racing.
Several studies, including one in 2008, found lower bone density in elite level cyclists who train for hours on the bicycle.
Researchers are not entirely sure the cause of the bone loss in cyclists, but the current theories include:

• The non weight-bearing nature of cycling put little strain magnitude (see above) on the bones.
• Minerals, including calcium, are lost at an enormous rate during hours of sweating.
• The possible energy imbalance (more calories are used than consumed) during hours of intense exercise."