How to get faster?

[nxn2020]

Why the fixation on speed over 10 miles?
How many miles a week do you ride on your 3/4 outings?

Do around 60 to 100 per week. As for fixation with 10 miles. ...... Don't know just sounds like a good figure! Not interested with competitive riding against others, more interested in beating myself!

 

[uclown2002]

Do around 60 to 100 per week. As for fixation with 10 miles. ...... Don't know just sounds like a good figure! Not interested with competitive riding against others, more interested in beating myself!

60-100 miles isn't a lot if you want to get faster. Just up your time in saddle and your fitness and speed will improve. As above push it when you can but no need to hammer it every day.
You really don't need to worry about interval training!

 

[Fab Foodie]

Clubs are a no go really as I work 4 on 4 off rolling over so I wouldn't be able to go for 4 weeks at a time. New bike?........ No go, no cash! Down hill routes? Live on the Essex coast so not many hills and it would just be cheating! Lose weight? I'm trying! Probably 1/2 stone to go. As for a coach, not even an option! How do you guys find interval training? Does it work? If so how often should it be done?

Intervals can be done in all kind of complex ways ... I like the Swedish 'Fartlek' method which involves using the terrain you have for intervals, like sprinting between lights, rest the next set, sprint the next etc. It can be between road signs, villages whatever as long as you have a periods of high balls-out activity followed by spinning recovery. Mix short efforts with more sustained.
Alternatively, ride with others or a riding buddy, you tend to increase your average work rates.

Turbo trainers are also good for interval training, I use an mp3 player and sprint a track, spin a track etc. A mix of tracks gives different intensities.

 

[Joshua Plumtree]

Maybe I should leave light banterful advise to the pros next time. Didn't realise you had to know everything to post

It' not necessary to know everything before you post, but it is important to pretend that you do.

 

[nxn2020]

Maybe I should leave light banterful advise to the pros next time. Didn't realise you had to know everything to post

Bettering yourself is good, racing and beating mates is good, getting serious is good, but isn't it supposed to be fun as well? ?

 

[JasonHolder]

Hi mate.

First off, I know "average speed" gives normal guys feedback and a goal to chase. But it's not a good indicator at all.
The reality is you need more legs. Its as simple as that, and the only way to obtain more legs is to train. And there's a difference between riding around, and going smashing yourself day in day out. Results don't happen by pedalling around town twice aweek.

 

[Rob3rt]

As I said before training. I'm hearing you here mate. Wattage out put is really what everyone needs to gauge a work out so to speak. But at the end of the day some may do 10 miles in a certain time with no vert gain and others will do the same time with 1500 ft thrown in. I saw a tweet yesterday of a lady that had done 115 miles with 7 or 8 thousand gain in 7 hours. I will put my ego on the side step for that one. That is very impressive. For me at the moment I'm working on cadio endurance and chuck in sprints just to batter the legs into submission. Getting quicker is like a marginal gain. 1mph a month is great as long as it continues lol

Was that " light banterful advise" too? Or were you just saying stuff!

Maybe I should leave light banterful advise to the pros next time. Didn't realise you had to know everything to post

Knowing at least something regarding the topic of discussion might be a sensible prerequisite for giving advice.

 

[Joshua Plumtree]

Was that " light banterful advise" too? Or were you just saying stuff!



Knowing at least something regarding the topic of discussion might be a sensible prerequisite for giving advice.

But:

'A little knowledge is a dangerous thing.'

In which case I'm absolutely lethal!