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Need Some Training Advice(2 posts)

Need Some Training Adviceaarontoy
Jul 9, 2003 7:15 AM
Yesterday was my first attempt to ride with real riders. I know in order to get better, I need to ride with people better than me. For the last 6 months I have been training on my own and have gotten up to a 22 mph average speed over 60 minutes. There is a local velo club that does crit work once a week and I figured I'd try to hang with them. Apparently a good number of the riders ride master class and there was also some guy that was a former time trial record holder. I got my @$$ handed to me on a platter. I was able to hang for the first 2 laps but basically I was not able to sustain their speed over the prolonged duration of about 45 minutes. They averaged 2 minutes and 31 seconds over a 1.2 mile loop with a small climb and a few rolling hill sections mixed with flat. After the first 2 laps, I averaged 3 minutes and 3 seconds over the same loop. *** My question is this: How can train to increase my rate of speed and maintain it over a longer duration? At the speed they were spinning, it really looked almost effortless on their part. Do I train more in higher gears? Spin at higher cadence? What is the secret?
Go to Amazon. Search for "Friel Bible". Buy, read, and follow.vindicator
Jul 9, 2003 8:42 AM
Essentially, it sounds like you need to move from riding lots of "moderately hard" rides to doing specific really hard workouts aimed at specific riding skills, mixed with recovery. Friel will guide you if you're serious enough to want to do this.