Tips on Recovery and increasing Speed

[lazy]

I have just followed my own advice and after 13 days off the bike it was hard and my legs feel like jelly but it works.

Ha ha Thanks for your advice since last 2 weeks I am doing 20 miles each day even though my legs are screaming of pain but they will love me when they are stronger.

Ps: I did 10 miles in 47 mins yesterday morning I won't take the credit the road was empty.

 

[michaelcycle]

If you feel you need a rest every so often then have a rest. Physical adaptations and improvements happen principally at rest rather than in the training session which triggers them (if you want a long and rather boring overview on supercompensation then let me know ) That is not to say you have to stop cycling completely just don't go hell for leather all the time.

You don't need any supplements for the type of riding you are doing.

Once you have reached a reasonable level of fitness and if you feel it is worth the time investment then follow a structured programme to improve aerobic efficiency but also maximal anaerobic threshold (in other words training in heart rate zones and doing some sprints...)

 

[Dan Ferris]

Agree with the rest comments, if you have gone from nothing to all of this excercise then I would suggest a rest day now and then.

 

[Gravity Aided]

Fartlek.

 

[Rob3rt]

In relation to the OP, just ride your bike more, you are not at the point where you need to be concerning yourself with structured training and most certainly do not need to be consuming dietary supplements!

10 miles in 20 minutes perhaps a pro on a closed course with no traffic or lights. My average commuting 4 miles is 13 mph if lucky!

Just to put things into context:

A 20 minute ride on a fast course (with traffic) is not at all rare amongst amateurs riding on the open road.

In the last fast course 10 mile TT (fastest rider category) I raced, 17 people did rides of >30mph. 3 riders did sub-19 minute rides. The fastest time was 18:14! I suffered like a dog with conditions and lack of form and ended up well down in the standings with a >28mph ride!

endoman on here has done a few rides of around 20:30 this year on that fast course. My time of 21:22 on said fast course was on a windy day and being 20W down on my usual average 10 mile TT power due to a dip in form after a week away eating lots of Chinese food and an overdose on Worthers Originals. So would be doing under 21 minutes when on form!

I would expect to be able to go >30 mph for a 10 mile TT with a couple more seasons experience! Endoman most certainly has the potential to be doing so!

Someone's been telling you porky pies. Even on our club 10 mile time trial no one averages 30mph, 24mph yes but that's the elite members of our club, the rest of us do it in about 30 minutes. But for a normal 10 mile ride, i.e. not a time trial I'd expect to do it in between 30 and 40 minutes.

I would suggest that your chosen course is either inherently very slow or your clubs elite are not all that elite. I am doing short 22 minute rides (~27 mph) on crappy Cheshire courses and I am nowhere close to our clubs elite (about a minute and a half slower than them)!

24mph is a 25 minute ride, which is rather timid unless the course is a proper dog! I have done faster rides than that when just looking over a course!

 

[Hacienda71]

In relation to the OP, just ride your bike more, you are not at the point where you need to be concerning yourself with structured training and most certainly do not need to be consuming dietary supplements!



Just to put things into context:

A 20 minute ride on a fast course (with traffic) is not at all rare amongst amateurs riding on the open road.

In the last fast course 10 mile TT (fastest rider category) I raced, 17 people did rides of >30mph. 3 riders did sub-19 minute rides. The fastest time was 18:14! I suffered like a dog with conditions and lack of form and ended up well down in the standings with a >28mph ride!

endoman on here has done a few rides of around 20:30 this year on that fast course. My time of 21:22 on said fast course was on a windy day and being 20W down on my usual average 10 mile TT power due to a dip in form after a week away eating lots of Chinese food and an overdose on Worthers Originals. So would be doing under 21 minutes when on form!

I would expect to be able to go >30 mph for a 10 mile TT with a couple more seasons experience! Endoman most certainly has the potential to be doing so!



I would suggest that your chosen course is either inherently very slow or your clubs elite are not all that elite. I am doing short 22 minute rides (~27 mph) on crappy Cheshire courses and I am nowhere close to our clubs elite (about a minute and a half slower than them)!

24mph is a 25 minute ride, which is rather timid unless the course is a proper dog! I have done faster rides than that when just looking over a course!

Yeah but you wear a pointy helmet, wear a gimp sorry skin suit and ride a bike with no spokes on the rear wheel and funny pointy handlebars.

 

[on the road]

I would suggest that your chosen course is either inherently very slow or your clubs elite are not all that elite. I am doing short 22 minute rides (~27 mph) on crappy Cheshire courses and I am nowhere close to our clubs elite (about a minute and a half slower than them)!

24mph is a 25 minute ride, which is rather timid unless the course is a proper dog! I have done faster rides than that when just looking over a course!

We use the Hale circuit and this is a slow course, they say the Rainford By-Pass is a much faster course.

 

[vickster]

Was

In relation to the OP, just ride your bike more, you are not at the point where you need to be concerning yourself with structured training and most certainly do not need to be consuming dietary supplements!



Just to put things into context:

A 20 minute ride on a fast course (with traffic) is not at all rare amongst amateurs riding on the open road.

In the last fast course 10 mile TT (fastest rider category) I raced, 17 people did rides of >30mph. 3 riders did sub-19 minute rides. The fastest time was 18:14! I suffered like a dog with conditions and lack of form and ended up well down in the standings with a >28mph ride!

endoman on here has done a few rides of around 20:30 this year on that fast course. My time of 21:22 on said fast course was on a windy day and being 20W down on my usual average 10 mile TT power due to a dip in form after a week away eating lots of Chinese food and an overdose on Worthers Originals. So would be doing under 21 minutes when on form!

I would expect to be able to go >30 mph for a 10 mile TT with a couple more seasons experience! Endoman most certainly has the potential to be doing so!



I would suggest that your chosen course is either inherently very slow or your clubs elite are not all that elite. I am doing short 22 minute rides (~27 mph) on crappy Cheshire courses and I am nowhere close to our clubs elite (about a minute and a half slower than them)!

24mph is a 25 minute ride, which is rather timid unless the course is a proper dog! I have done faster rides than that when just looking over a course!

Wasn't the op talking about commuting speeds rather than a race on an open course?!?

 

[Rob3rt]

We use the Hale circuit and this is a slow course, they say the Rainford By-Pass is a much faster course.

Rainford is a nice course, it is a dual carriageway course but it is not particularly fast though as it has a very low traffic count. I've done a mid-22 on Rainford racing it blind (as in not knowing the course and not done a pre-ride) and with a bee stuck in my skinsuit for at least a mile! Could do a 21 on there now I know the course a bit I recon.

Wasn't the op talking about commuting speeds rather than a race on an open course?!?

Makes no odds.

 

[vickster]

You can do 30mph average on a bike on London rush hour! Wow if like to be able to do that in a car

Chapeau

 

[Rob3rt]

You can do 30mph average on a bike on London rush hour! Wow if like to be able to do that in a car

Chapeau

So you are just typing words now............

 

[Born2die]

I anaged this http://www.strava.com/activities/79508901 yesterday after a 6 week enforced school holiday hiatus and it was a new bike. The out leg was all uphill/headwind with an average of 13mph (so sayeth the garmin) the back leg to my daughters school was downhill and pushed it out to 15.3 average (top speed just over 32 and some numpty overtook me at that speed in a 30). The odd loops at the end are e doing a planned 8 faster than I thought.

 

[Sharky]

We use the Hale circuit and this is a slow course, they say the Rainford By-Pass is a much faster course.

My favourite course of all time. The Rainford course was my club's evening 10 course so rode it every week in the late 60's. As Rob says later, not an artificially fast course, but very flat and very exposed to the wind. My PB is still on this course achieved on one very special evening, just after it had been raining and the wind had dropped.

 

[Joshua Plumtree]

Holy thread resurrection!! The last time anyone posted on here, Robert was merely very good at TT's in comparison to the superhero he's become in the last two years.

 

[winjim]

Holy thread resurrection!! The last time anyone posted on here, Robert was merely very good at TT's in comparison to the superhero he's become in the last two years.

Well he did predict it

I would expect to be able to go >30 mph for a 10 mile TT with a couple more seasons experience!