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Finished first Group Ride! Need more help!(3 posts)

Finished first Group Ride! Need more help!NilesFerrier
Jun 17, 2002 6:11 AM
I did my first group ride yesterday, and I learned a lot about myself.

First, the ride was 38 miles. I have never dont that distance before, I was used to 11-15 mile rides.

Second, I need to increase my endurance. I think I was doing fine for the first half of the ride, but the way back kicked my butt.

Third, Speed. I can do 17-18 mph but not for a long period of time.

Fourth, Hills.

My "training" rides during the week prior to this was 11 miles. Should I increase? what should I increase to? How can I get faster? etc etc.

thanks
NF
yesmr_spin
Jun 17, 2002 6:52 AM
Unless it is a mountain bike ride, 11 mile training rides aren't going to cut it. That's barely enough to get warmed up! If you want to get better at endurance, speed, and hills, you need a decent base.

Days are long right now. It stays light enough until 8:30 pm, so you should be able to get a 25 mile ride in a couple days a week.

On the weekend, do a 40 or 50 mile ride. Take your time and suffer through it if you have to. The more you ride, the easier it gets.

Find a goal--sign up for a 100K.

Don't worry about speed. If you have no endurance, who cares how fast you go before you bonk?
. . . in addition to the above . . .bill
Jun 17, 2002 7:08 AM
Intervals. Intervals help you to go faster and keep up the pace (and, to some extent, to handle the hills, although the only real way to handle hills is to do hills). Start modestly and build. You'll get faster.
If you don't know what intervals are, they are where you go much harder than your usual pace for some short period of time (depending on what you want to accomplish, an interval can be anywhere from 10-15 seconds at absolute redline to 20 minutes at a hightened pace). You then recover at a pace that allows to rest a little, catch your breath, and then hit it again. A regimen can be simple (I started out just by pounding until my HR hit a certain goal, then backing off, increasing to where I could sustain that HR for, say, 30 seconds, etc.) to very complicated, as in a full racer's cocktail of specific drills.
Don't worry about the racer's cocktail. You aren't ready. Don't bother with Friel's book, the one that everyone touts. It's great, but you won't understand it without some experience (even Friel says so). Get a simpler book, like Sally Edwards book, and a heart rate monitor (HRM). You'll improve.