Speed vs distance?

[pepecat]

I did a 20 mile ride in the summer and average speed was about 10mph. Ten days ago I did a 30 miler, and average speed had gone up to 12mph.
Feeling kiinda chuffed with this improvement, I have decided (foolishly perhaps) to do the Dartmoor Classic next year - the 100k route - and was wondering what's the best way to train. I obviously need to increase distance and get some hill work in, but also would like to increase my speed a bit as well.
Is it better to go for longer rides and work on distance, but keep it slow, or try for shorter quicker rides with some hills built in? Or a combination?
I can generally only get out on one long (20+ miles) a week, and then try and do one shorter one (7-8 miles), which I know isn't a lot, but that's all I can fit in at the moment.

 

[marzjennings]

I wouldn't worry so much about your speed, more your endurance over the distance. Are you sure you can't throw in some longer rides on the weekend. Maybe the odd 3 or 4 hour ride. At your current pace your looking at about 8 hours in the saddle and you'll be amazed how smaller muscle groups start to hurt a few hours into a ride. Neck muscles, forearms, back and backside all need to get used to many hours in the saddle.

 

[lukesdad]

Got to up your mileage im afraid.

 

[Bill Gates]

Miles are important but so is speed. Shorter efforts at a higher pace to develop your LT (Lactate Threshold) will pay dividends on the longer rides.

 

[jimboalee]

As far as us amateurs are concerned, there are two types of muscle fibre. Fast and slow twitch. Red, Slow twitch fibres are slow to contract and are utilised in endurance and aerobic work. White, Fast twitch fibres exhaust rapidly and are brought into use when strength is required during anaerobic work.



Each of us has a mix of the two, but probably don’t know how many of which we have.

Consider the whole of the muscle as a book of tokens. Spend Red tokens along the flat and up shallow inclines. Spend white tokens up steep inclines and at rapid moments of acceleration.

Each token can only be spent a few times and then it is fatigued and will not be ready for more work until after a complete rest.



To be a good all-round athlete, both types should be trained. Endurance AND strength.



After many years, I have sussed I have more white than red.



There are thousands of fibres in each muscle, and the best way to get them active is to work them. After some work, during R&R, the body will grow more capillaries to get blood to them.

A mix of steady flat road slogging plus some hills. You will be able to judge how hard you are working by how easy it is to sing a song. On the uphill strenuous sections, you won’t be able to sing anything.



Try “Rule Britannia, marmalade and jam; five Chinese crackers up your peanut, bang, bang, bang, bang, bang.”

 

[pepecat]

Hi Marzjennings - I work weekends so no riding then!! But I usually try to go out on Tuesdays, and can go out all day if need be, so increasing distance is no problem.

Jimboalee - that makes sense....as for singing songs going up hills, no chance! Though I have noticed I'm getting a bit better at them. Usually I cycle round the Solihull ish area cos it's fairly flat, but today I did 22 miles round East Devon and that was the hilliest ride yet. Oh my goodness!! Thigh burn like mad! Would that be slow twitch or fast twitch coming into play (or both) there?

I think what I might do is use the longer rides to increase distance, and try and get out a second time in the week for a short but hilly ride. See how that works....