johan-cw Posted August 24, 2015 Posted August 24, 2015 Hi All As you can see I'm a newbie here. (first post ) I'm a para-cyclist and need some advice. I've been trying to better my average speed but for some reason its not happening. Any advice from you peeps in the know would be welcome
Ryinc Posted August 24, 2015 Posted August 24, 2015 Hi All As you can see I'm a newbie here. (first post ) I'm a para-cyclist and need some advice. I've been trying to better my average speed but for some reason its not happening. Any advice from you peeps in the know would be welcomeCan you tell us a little more about your cureent training. (How often, duration, do you train outdoors etc).
johan-cw Posted August 24, 2015 Author Posted August 24, 2015 Can you tell us a little more about your cureent training. (How often, duration, do you train outdoors etc). I train everyday outdoors for about an hour. Current ave. speed is around 14.2 km/h
Edge_Design Posted August 24, 2015 Posted August 24, 2015 Get an easier training route? If you're training that regularly already then probably worth getting a coach who can give you a plan so you can mix up your training a bit. I don't do anything technical, but I just build up my training in both intensity and duration continuously so I am almost always testing my limits. That's probably frowned upon from an injury perspective, but I enjoy competing with my PB's in every training session I do - otherwise I just get bored training for the sake of training. I have never used a coach as I just don't have the commitment to stick to a training plan, but sounds like you're a lot more dedicated than I am so it might work for you.
Patchelicious Posted August 24, 2015 Posted August 24, 2015 Hi and welcome. To go faster you need to consider the 3 main forces at play, namely. Power, weight, aerodynamics. Increase power by doing structured training, a coach will help. Increased training volume will also have some power returns. Decrease weight through a healthy diet. Decrease drag by looking at how to improve your position on the bike, or by drafting others Obviously if you adjust all 3 simultaneously the benefits are even greater.
'Dale Posted August 24, 2015 Posted August 24, 2015 Welkom! Shed some extra kgsGet enough rest between hard efforts
johan-cw Posted August 24, 2015 Author Posted August 24, 2015 Get an easier training route? If you're training that regularly already then probably worth getting a coach who can give you a plan so you can mix up your training a bit. I don't do anything technical, but I just build up my training in both intensity and duration continuously so I am almost always testing my limits. That's probably frowned upon from an injury perspective, but I enjoy competing with my PB's in every training session I do - otherwise I just get bored training for the sake of training. I have never used a coach as I just don't have the commitment to stick to a training plan, but sounds like you're a lot more dedicated than I am so it might work for you. Getting a coach might be an option Hi and welcome. To go faster you need to consider the 3 main forces at play, namely. Power, weight, aerodynamics. Increase power by doing structured training, a coach will help. Increased training volume will also have some power returns. Decrease weight through a healthy diet. Decrease drag by looking at how to improve your position on the bike, or by drafting others Obviously if you adjust all 3 simultaneously the benefits are even greater. Power increase - YesDecrease weight - Not much of an option (see photo) Welcome! Ride more downhills? Hold onto a vehicle! ???? Welkom! Shed some extra kgsGet enough rest between hard efforts Not many kgs to shed (also, see photo) http://www.caringwheels.co.za/wp-content/uploads/2015/08/johan-16-08-2015.png
Speeltyd Posted August 24, 2015 Posted August 24, 2015 I was where I think you are, earlier in the year. Wanted to improve and increased my training and gym quite drastically - but I hit a ceiling and almost felt as if I went backwards rather than improved. Got myself a coach - a good one. He said I trained wrong and gave me a structured programme which he updates weekly - all alligned to the rides that I do. Basically, I do a lot of interval training during the week, with long " freerides" over the weekends. All power based. I invested in a powermeter and an indoor trainer. I really train hard, but structured and can already see the results. My power to weight has improved and i moved up in the places in races. Not everyone wants to/ can invest so much in power measurement stuff - then revert to heartrate - quite basic stuff. Get a coach, or research on the web / cycling magazines for training tips. If you are a Vitality member ( or know someone who is) - they published a 10 week training programme leading up to the 94.7 - it's HR- based, but ultimately wiil improve you overall - only structured.Enjoy it however...
eddy Posted August 24, 2015 Posted August 24, 2015 I train everyday outdoors for about an hour. Current ave. speed is around 14.2 km/h Perhaps your training is to one dimensional if you ride for an hour a day at the same level of intensity. Doing interval training occasionally will certainly help. a coach should be able to help you out.
Guest notmyname Posted August 24, 2015 Posted August 24, 2015 Respect dude. I recon the weight training would be majorly beneficial.
johan-cw Posted August 24, 2015 Author Posted August 24, 2015 Cool ride. What about some weight training? Or push ups? I'm looking into weight training. I was where I think you are, earlier in the year. Wanted to improve and increased my training and gym quite drastically - but I hit a ceiling and almost felt as if I went backwards rather than improved. Got myself a coach - a good one. He said I trained wrong and gave me a structured programme which he updates weekly - all alligned to the rides that I do. Basically, I do a lot of interval training during the week, with long " freerides" over the weekends. All power based. I invested in a powermeter and an indoor trainer. I really train hard, but structured and can already see the results. My power to weight has improved and i moved up in the places in races.Not everyone wants to/ can invest so much in power measurement stuff - then revert to heartrate - quite basic stuff. Get a coach, or research on the web / cycling magazines for training tips. If you are a Vitality member ( or know someone who is) - they published a 10 week training programme leading up to the 94.7 - it's HR- based, but ultimately wiil improve you overall - only structured.Enjoy it however... I'll have a look at the Vitality website. The 94.7 is the big reason for trying to get my speed up. The 6 hour cutoff is currently my headache Perhaps your training is to one dimensional if you ride for an hour a day at the same level of intensity. Doing interval training occasionally will certainly help. a coach should be able to help you out. I'm new to this cycling thing and interval training is one of the many terms I need to learn.... but a friend just explained it and I can see now that it might work Respect dude. I recon the weight training would be majorly beneficial. I'm looking into weight training. Thanks
Boerklong Posted August 24, 2015 Posted August 24, 2015 Welcome. Maybe if you work in more climbing your usual route might get easier and faster
Oxter Posted August 24, 2015 Posted August 24, 2015 Just do the nibali https://www.youtube.com/watch?v=hSQW8OX8VqA
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