Getting Faster
Discussion
Garmin Connect have finally fixed the issue with uploading multisport sessions from their older kit so I can look at my performance in my first Triathlon last year.
Over the 12 mile course I averaged 18 MPH. With a max speed of 31 MPH. The course was not overly hilly, 63m of gain (x 2 as it was a two lap course). Hills are a weak point of mine, due to my weight.
What is the best way to structure my training to increase that average? Loosing some weight will give me some benefit on the hills but unless I am riding a particularly hilly course that wont give me much benefit. What else sprints, threshold stuff?
Going to do the same course next year and would really like a 20 MPH + average.
Over the 12 mile course I averaged 18 MPH. With a max speed of 31 MPH. The course was not overly hilly, 63m of gain (x 2 as it was a two lap course). Hills are a weak point of mine, due to my weight.
What is the best way to structure my training to increase that average? Loosing some weight will give me some benefit on the hills but unless I am riding a particularly hilly course that wont give me much benefit. What else sprints, threshold stuff?
Going to do the same course next year and would really like a 20 MPH + average.
ks. I am about 2 stone away from a healthy weight.
I am just a single sport guy, but have seen my own performance improve a lot this year. I'd say to do as much riding as you can, as varied as you can. Sprints and intervals are good - I set myself a 7 mile in 20 mins challenge. Did it in 21 mins 4 or 5 times, left it for a few months and did other kinds of riding, and then went back and did it. Also do hills, do recovery rides, do a long slow ride once a fortnight. Stops you getting bored with the same routes too, and you'll have a better idea of any improvements if you see it over different routes and conditions.
944fan said:
Inspired. Should I use both legs as well? I generally have one flowing free to try and kick the other competitors with 
The traditional approach is to use both legs in an alternate circular up and down movement and it's a method I've used to good effect since I was about 4. However, please feel free to experiment. I'd be interested in how you get on. 
2volvos said:
The traditional approach is to use both legs in an alternate circular up and down movement and it's a method I've used to good effect since I was about 4. However, please feel free to experiment. I'd be interested in how you get on.
Thanks for the tips. I might try experimenting with an inverted position. Feet on the handle bars, using my hands to move the pedals. Got to be far more "aero", non?Daveyraveygravey said:
I am just a single sport guy, but have seen my own performance improve a lot this year. I'd say to do as much riding as you can, as varied as you can. Sprints and intervals are good - I set myself a 7 mile in 20 mins challenge. Did it in 21 mins 4 or 5 times, left it for a few months and did other kinds of riding, and then went back and did it. Also do hills, do recovery rides, do a long slow ride once a fortnight. Stops you getting bored with the same routes too, and you'll have a better idea of any improvements if you see it over different routes and conditions.
Also, find a local club for structured training rides with riders who are faster than you. Nothing like desperately trying to hold onto a group to get the pace and fitness up!Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff