How did you guys get better?

[RacerMDR]

Is it as simple as just practicing and going out lots?

I'm probably finding time to do 3 or 4 x 20k cycles per week.

I'm not getting any better, still feel weak in legs and still have guys coming past me like I'm standing still!!

[Justin Cyder]

Keep going mate, your stamina will improve. It's well worth trying shorter rides. I do ten miles a day & there's guys on here commuting 30+ who blow my socks off - the whole thing is relative, so id it's killing you, divide the rides up until you sense the fitness coming on a bit maybe?

Most of all though, good on you for doing it.

[RacerMDR]

Thanks :-) I live near richmond park so it is fairly pleasant.

I could cycle to work but its 16 miles each way......

[Justin Cyder]

Wine rambling, sorry. I mean that perhaps 3 x 20k might be a touch strong, so perhaps 3 x 10k for a week or two & see how you feel & take it from there?

Some weeks I want to ride every day, others it's an effort, so the regime gets binned if the legs are protesting. I think it's ok to chop & change rather than be dogmatically stubborn over an arbitrarily set objective.

[Dowks]

RacerMDR said:

Thanks :-) I live near richmond park so it is fairly pleasant.

I could cycle to work but its 16 miles each way......

Start small, first time I commuted 11km felt like loads. now do 40km each way once or twice a week plus now other miles.

I've found that distance shrinks pretty quickly as you get better, just got to do the distance to start and commit to keep doing it

[Barbarossa]

Probably you need to put some structure into your riding. In your 20k ride, try and add some harder efforts. For example, warm up 10 mins then 3 x (10 min hard effort, 5 min rest) then cool down with 10 min of easy riding.

Do you have a heart rate monitor? Get one, it will help to quantify how hard you are pedalling. A book that I used when I started was "The Time Crunched Cyclist" by Peter Carmichael. Will tell you how to use the HRM and gives some 12 week training programmes.

The next step in gadgets is a power meter. You can pick up a Powertap wheel second hand for under £500, it will be the best £500 you ever spend on bike bits. It will help with your training levels an will let you see your progress in real numbers. Don't listen to the people who tell you tha a power meter is only for thr pros. I think that it is more useful in your fist few years cycling than afterwards.

Don't get me wrong, the only way to ge better is to spend time and sweat. The gadgets will just help you structure your riding and help you get there quicker.

[TSCfree]

If you don't feel happy structuring your own program then there are loads of books available. I followed 'Fitness Cycling' by Dede & Michael Barry which helped me complete a coast to coast in just over 3 months. Before that my only measure was building up distance, which isn't a bad measure, but as I found out there is a bit more too it than that!

Also you need to quantify 'better' What's your goal? You could look to better endurance, strength and lactate threshold, hill training, speed work, Time trial, Vo2. All will required a different approach. Or you could just ride more

Edited by TSCfree on Saturday 13th July 08:39

[BMWBen]

RacerMDR said:

Thanks :-) I live near richmond park so it is fairly pleasant.

I could cycle to work but its 16 miles each way......

Man up. I commuted from North Kingston to the City 4/5 days a week for about 2 years It's quicker than the train! My training for it had been 5 miles each way for a year. Just gotta go for it.

[MysteryLemon]

I'm far from anywhere near the league of a lot of riders but i've very quickly jumped from being knackered after 10 miles to doing 20-25 miles and only finishing because it's the end of my planned route feeling like I could carry on happily. Tend to get out on 2-3 rides a week.

What sort of terrain are you riding? I found avoiding hills was really setting me back. I used to try and stick to flatter routes to up the mileage but never seemed to be going any further before getting knackered. Since seeking out hillier routes, I've found my stamina has shot up. Climbed 2000+ft over 23 miles yesterday with a 400ft climb in the middle. That wouldn't have happeneded 2 months ago.

Edited by MysteryLemon on Saturday 13th July 09:39

[Mr Gear]

When it comes to laps of Richmond Park, it never gets any easier, you just go faster

[joema]

Justin Cyder said:

Wine rambling, sorry. I mean that perhaps 3 x 20k might be a touch strong, so perhaps 3 x 10k for a week or two & see how you feel & take it from there?

Some weeks I want to ride every day, others it's an effort, so the regime gets binned if the legs are protesting. I think it's ok to chop & change rather than be dogmatically stubborn over an arbitrarily set objective.

This is true. Recovery is as important as training. Make sure you stretch and eat properly.

I know someone who does heaps of miles. But it is all flat. I probably do far less but ride up a lot more hills and I'm fitter.

Key is getting the heart rate up.

[RacerMDR]

Thanks guys :-)

I'm using a Garmin 405 with heart rate monitor and I've started looking at Strava.

I think by better i mean not get overtaken by EVERYONE on my route and have weak jelly legs!!!

[MysteryLemon]

RacerMDR said:

Thanks guys :-)

I'm using a Garmin 405 with heart rate monitor and I've started looking at Strava.

I think by better i mean not get overtaken by EVERYONE on my route and have weak jelly legs!!!

Weak jelly legs will improve with time. Try taking a banana or something on your ride and stopping for 5 mins or so mid route. As for people overtaking, don't try and compare yourself to other riders. You'll only burn yourself out quicker trying to keep up.

Strava ftw.