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increasing pull capabilities(5 posts)

increasing pull capabilitieslov2ride
Jun 1, 2002 5:18 PM
I can get out front and hold a pull @ 20 to 21 mph.....22mph and up can only be held for a short amount of time. Any suggestions on training tips that could "increase" my pulling capabilities?
cruise intervals. Ride at or damn near your LTbill
Jun 3, 2002 6:49 AM
for intervals lasting 6-12 minutes, according to Mr. Friel. Do three to five of them, with an equal amount of recovery between intervals. You should get stronger, so that you can go faster at or very close to your LT, giving you more ability to pull.
Friel recently has been touting V02 max intervals -- you're supposed to find your vO2 max by working up to the fastest speed you can maintain for two minutes. Then, do intervals at that speed for -- well, I ought not go further, because I don't really remember the drill and I haven't tried them. But, recent research supposedly has demonstrated that these intervals provide the most fitness bang for your workout buck.
If I'm not mistaken, they are described elsewhere on this board.
Is this the same technique for increasing speed on flats?Sapdog
Jun 3, 2002 12:31 PM
For example, I can pass most of the pack up hills, but I just barely hang onto the same pack on the flats.

This situation seems almost counterintuitive, since presumably it's easier to ride on the flats than up a hill.

Would intervals with a bigger than average gear on flats also help?
Are you really light or something? How would you best accountbill
Jun 3, 2002 1:09 PM
for your speed up hills? Are you spinning up hills or mashing up them? I suppose that you could be good at mashing up a hill, generating lots of power in a short period of time at a low cadence, but are lacking in the ability to spin along generating sustained power in a way that you can maintain for miles. I can't see the opposite, really, being able to spin up a hill but unable to spin along a flat.
You're probably talking to the wrong guy. Some folks here know lots about slow-twitch and fast-twitch muscle fibers and how to develop them (I tend to mix them up, myself). You certainly may have an excess of one and be lacking in the other.
The one piece of surefire advice to develop any skill is to practice it. As our very own Doug Sloan has said, "You are what you train to be." That one has really stuck with me.
If you train to slug away on the flats in a big gear, that's what you'll be able to do. If you work on developing a spin that is generally recognized to be a little easier on your legs than mashing, then THAT'S what you'll be able to do. Or able to do better, anyway. Only you (and your personal world-class coach) can figure out what's best for you.
Good questions, no easy explanationsSapdog
Jun 4, 2002 10:22 AM
No, I'm not light - medium build, burly legs. I'm starting to think some of this is attributable to pyschology. I like hills probaby more so than my peers not only b/c I feel I've an advantage, but b/c hills provide different ways to approach them. You can use different muscle groups all on the same hill - stand and mash, stand and pull up, sit and spin, sit and focus on ankle roll, stand and spin (if you're really good) . . . . My muscles also seem to enjoy a general increased level of resistance.

I don't enjoy flats, b/c I feel more "chained" to the bike and less variety. Sure you can stand every once in a while, but that's short-lived you just end up back on the seat, pedalling away . . . Whereas other folks might get more of a kick out of cruising flats in a crouch, balancing out my psychological preference for hills.

Anyway, your surefire advice is just that: surefire. Thanks for it.