Good endurance,but want build up my average speed training advice

[MrFine]

Good day all.Ride a lot and have great endurance and can ride for quite a few hours on end.Do a fair amount of long rides.80km and up to say 140km on my mountain bike.I seem to hover always around the 20km/hr average per ride and would like to get between 23 to 25km/hr per ride.Sounds easy to just say pedal faster but what training advice would help to up my level.

I road the crater cruise ultra the weekend and it just boggles my mind to see the top guys average 28km/hr.Wow

[tombeej]

For me what has produced best results is working on my Strength Endurance.

 

Read here:

http://cyclingtips.com.au/2009/09/speed-strength-and-endurance/

 

I'm lucky to have a hill close to home that's nearly 4km long averaging 6%. Takes me an average 15 min to climb it if I'm doing repeats. Makes for a very hard session doing 6 - 8 repeats of that climb, but awesome Strength Endurance benefits.

Edited September 16, 2014 by tombeej

[BarHugger]

What does your weight look like?

 

Flats and downhills are easy to fix......its the climbs that hurt your average speed.

[carbon2trade]

I do my 10minutes of 30secs on 30secs off sprints standing. You may want to start with 4minutes initially and do a second set of 10minutes. This is usually my Saturday session followed by Sunday 3hrs+ @ 80% of max.heartrate . The 30secs sprints will get you power up.

[MrFine]

What does your weight look like?

Flats and downhills are easy to fix......its the climbs that hurt your average speed.

Thanks guys.I currently weigh 76kg but would like to weigh around 70kg as I am fairly short 166cm.I ballooned to 96kg and that's when I decided to take up cycling.Progressed a lot but seem to be stuck in a rut at the moment.

[MrFine]

For me what has produced best results is working on my Strength Endurance.

 

Read here:

http://cyclingtips.com.au/2009/09/speed-strength-and-endurance/

 

I'm lucky to have a hill close to home that's nearly 4km long averaging 6%. Takes me an average 15 min to climb it if I'm doing repeats. Makes for a very hard session doing 6 - 8 repeats of that climb, but awesome Strength Endurance benefits.

Thanks for the information.

[King_Crispy]

Get a Singlespeed.

['Dale]

Simply speaking

 

Spend more time in the 85-90 % effort level (where you could maybe speak single words or phrases, not full sentences)

 

But do this gently and progressively.

Remember to rest adequately as it is in the recovery where the body makes it's adaptation.

 

Sterkte.

 

Sprint routines could come next as you progress.

[BarHugger]

Thanks guys.I currently weigh 76kg but would like to weigh around 70kg as I am fairly short 166cm.I ballooned to 96kg and that's when I decided to take up cycling.Progressed a lot but seem to be stuck in a rut at the moment.

Even dropping 3kgs will improve your performance without training harder.

[Butterbean]

Te high tempo intervals are thereto help your sprinting and intense bursts. What has helped me is longer intervals. I do indoor intervals of ten mins at 90%, then rest. Do that three times. Then, daily, cut your rest time down and increase the number of intervals weekly.

 

I now race according to that heart rate, and it's all I watch. It's now my biggest number on my gps. But I don't burn myself, and don't get lazy. Im in that sweet spot of good performance and endurance.

 

No expert here but it works for me!

[Pusher]

Thanks guys.I currently weigh 76kg but would like to weigh around 70kg as I am fairly short 166cm.I ballooned to 96kg and that's when I decided to take up cycling.Progressed a lot but seem to be stuck in a rut at the moment.

20kg reduction. Well done!