Speed v Distance?

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Willo

Well-Known Member
Location
Kent
With limited time I cycle to complement some running and short sessions in the gym before work. However, I've increasingly got the bug over the last 2 years and am starting to think about doing some longer rides next year and possibly something like London-Paris. Anyhow, on a recent holiday in France I got to do more cycling that normal and managed 200 miles in early morning rides before time with the family and that got me thinking about possibly needing to improve my speed if I want to develop further and ride with others and/or do some organised rides etc.

After doing a few rides of 20-40 miles, I went with some other cyclists on a 55 mile ride. Monitoring my ave speed on my computer I've been pretty steady at around 15 mph for the last year or so (but thus far haven't been overly bothered with speed as too much clock watching was my downfall in running when I'd push too hard and pick up injuries). From discussions beforehand, it was likely the others were a fair bit faster than me but I managed to hang on the back of them for the first few miles but then decided to let them go on ahead after around 15 miles (in fact I plodded on and completed the route whereas 2 out of the other 4 did not finish after burning out trying to maintain the faster pace which was 17-18 mph on a hot and sunny day). I finished the 55 miles with my usual average of 15 mph and, on reflection, was pretty pleased with that. While that may be pretty modest for some, I was pleased that I managed to maintain that average over longer distances than I normally get to cycle.

Anyway, finally getting to the point, so far my cycling has developed by going over further distances, time permitting, maintaining the same speed. I'm not sure whether there is a right or wrong answer, but given that I seem to be stuck at 15 mph I'm reflecting whether next year I just need to carry on increasing the distances or start to focus on getting faster or both? I guess as someone who cycles alone (again, owing to limited time where I can only get out early mornings) I'm conscious of not being fast enough if I decided to join in something more organised. I consider myself as reasonably fit and in okay shape for a 42 y.o. (other than an aching knee which I think may be a symptom of doing more cycling than normal on hols).
 

Nebulous

Guru
Location
Aberdeen
What do you want to do?

If you're wanting to do long distances then being able to keep up 15 mph all day is more important than being able to go faster for short spells.

I'm older than you, only started last year, have never done any sport, and unashamedly want to be fast.

I've discovered it is very hard work. I would say you need a mix. If I was you I'd be looking at more long rides, possibly by joining a club, combined with some speed work. Most clubs have a range of options and I think you would probably find you are fast enough to join most of the club runs. Again if you join a club trying some 10 mile time trials maybe worthwhile, although the club season is just about at an end.

Set some specific objectives - aim to do a regular 20 mile ride at an average 17 mph for instance, then look for incremental improvements until you get there.
 
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Willo

Willo

Well-Known Member
Location
Kent
Thanks, guess I want to go both further and faster. However, reflecting a bit I reckon a mix as you suggest. Try and push my speed up over shorter distances which fits with my limited time and then the odd longer ride to build up distance as time permits.

Looking at a local club's site they say if you can ave 15 on the flat then you'll be fine for their Sun rides so maybe I'll give them a bell.
 
two things spring to mind for you.... First do short,sharp sprints.... Like 2-3 miles a day,or mix them in with your longer runs; I just completed a big ride and because of work commitments i couldn't get any long distance training in so had to do sprint training whenever i could!!! Any training better than none i thought? Worked a treat for the trip and my average speed was way up!!! Secondly i did something so simple..... I found the gear that i was most comfortable with and i just cranked up a gear and resisted dropping back down. My legs soon got used to it and i got an extra 2-3mph.... Oh i did some hill training too.:thumbsup: Sounds like you have got your mind-set right because a few ppl would have wanted to try and keep up with the pack,you resisted and managed to finish while two didn't. :laugh:
 
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Willo

Willo

Well-Known Member
Location
Kent
Many thanks, really useful tips. My road bike is a triple and I don't use the big ring enough, after getting used to/comfortable in the middle ring, so will start to consciously push myself in a higher gear.
 
You say you do it to supplement running and going to the gym before work. Have you thought of substituting rather than supplementing? Riding to work and back can be a good way of getting in regular miles without eating into time for other things and you can vary the route to be shorter or longer, hillier or flatter, according to the weather and time.

I would say that 15mph is a reasonable speed and if you are going out with speed merchant riders you will need to do quite a lot of training to get that much better. OTOH if you repeat what you did, dropping out after a distance when you can't keep up you will probably find the distance you manage to stay with them getting longer and longer. But be careful not to over-train.
 
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Willo

Willo

Well-Known Member
Location
Kent
Yes, have suffered from over training in the past with running injuries and my knees are suffering a bit after doing more cycling than normal while on holiday.

Re cycling to work, I switch between going to the gym first thing or else take a 10 mile scenic route to the station on the bike. However, having to leave at 6am means that I shy away when the dark and cold mornings kick in. I stuck with it the winter before last but found that I was riding much more tentatively in the dark/wet/ice/potholes and was better off doing a session on a spin bike in the gym.

Many thanks for the replies.
 
Speed basically comes down to one thing - the amount of energy usage that your body feels comfortable with.

It's a matter of training at a higher threshold and pushing up the comfort zone.

Within this you should be looking at cadence and strength.
 
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