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Training Question: How to Get Faster on the Flats?(10 posts)

Training Question: How to Get Faster on the Flats?Coot72
Sep 12, 2003 12:22 PM
Does anyone have some specific workouts that help one get faster on flat terrain. I'm trying to increase my cruising speed overall. I'm medium sized (~155 pounds and 5'8") with (large) quads that are meant for sprinting (fast-twitch muscles). so I tend to build up lactic acid quickly. I've been trying tempo and getting some decent results. I would appreciate any help. I have a HRM which I use on rides.

Thanks!
Coot
3x6-12 min cruise intervals. One time a week. Basically, thebill
Sep 12, 2003 12:46 PM
formula for any interval is the same -- go about as hard as you can maintain to finish the workout, no more, no less. So, get yourself near or at your anaerobic threshold effort level, go at that effort for 6 minutes, three times, with a couple of minutes of recovery between efforts. Extend that for longer periods, if you want, over the weeks and months as you improve, and/or add a 6 min interval. This isn't about a recipe as much as the benefit you get from working harder in a shorter period of time than you could for a longer period, recovering a little, and doing it again. You'll get stronger and faster, with the added benefit of getting your body to buffer lactic acid.
Agree - 3x6-12 min cruise intervals. Focus on tempobimini
Sep 13, 2003 5:48 AM
Speed intervals of 6 to 20 minutes. Start at 6 and work up to 20 over several weeks or months. Focus on High Cadence (95-110) with spurts above 120. Also watch speed. Try to hold tempo and speed for the entire time period. Do this no more than twice a week. Always follow with an easy day. (my problem is keeping it down on the easy day)
can you get your body more aero, too? nmDougSloan
Sep 12, 2003 1:23 PM
Not really.Coot72
Sep 12, 2003 2:29 PM
I have a fairly big drop to my bars for a person my height. I don't ride with aerobars. Anyways, I'd rather train to get faster than have to tweak position or buy fancy equipment.

Coot
Bad Company and intervalsspluti
Sep 12, 2003 1:41 PM
I call my cycling friends Bad Company. I either get faster or get left behind. Of course it works both ways.
What I do........CARBON110
Sep 12, 2003 1:59 PM
Cruise intervals are good but I dont do mine as suggested above. Cruise intervals are for aerobic conditioning and muscle endurance. When working on strength for sprints you shouldnt be nearing your LT unless its to actually do sprints. You said you wanted more flat power. I weigh 127lbs and never thought I could sprint well. Now I do 15 minute intervals in my 53/12 with a cadence of 52rpm. Do these in the saddle the entire time. My legs have gotten so strong I need a 53/11 so I can keep the cadence low. Do 2 sets with 10 minute break between. I can sprint well thanks to this workout. Your HR should be low due to the low cadence. Dont do them more then twice a week ever. You can also find a local 6 minute hill and do the same thing in a smaller gear with same cadence.
re: Training Question: How to Get Faster on the Flats?eclipse1
Sep 12, 2003 5:12 PM
i do a number of variations, first a 53/11 for entire ride of 30 miles incl. small hills up and down no real long hills here.. also some 200 yard 39/23 cadence drills at 190 rpm or above. some 30 miles rides with cadence at 90-110 constant, and last some down hill fatigue sprints. on flats its power and being efficent. on short sprints i top out over 40 without any lead out. good luck
Rolleur or SprinterCoot72
Sep 12, 2003 10:07 PM
Does the strength work make one a rolleur? It looks like power and leg speed are the ingredients for sprinter, and power is the main ingredient to be able to roll along.

53x11 seems awful big. I better work my way up.

Thanks for the help!

Coot
Motorpaced cruise intervals, FAST group ride on the flats...Spunout
Sep 13, 2003 4:00 AM
In addition to an interval workout. Spinning the big gear in a group or behind a scooter will work well also.

I consider myself a rouleur, I've never been dropped on the flats up to 60km/h. I spin quite fast, over 100 at these efforts.