How to improve on a bike (Harder, Better, Faster, Stronger)
 

I've started going out on my bike again!

However, something that disheartens me is how crap I am.

When I was in my late teens, early 20's, I could do 20-30 miles in a 2 to 3 hours - and that was in Cumbria where there were lots of hills!

Now, in flat Cheshire, I struggle to do more than 4 or 5 miles in 20 mins.

What is the best way to improve? TO go slower and longer or as fast as I can and then build up the distance?

I know the innuendo in the last sentence!
http://www.flyingwhitedots.com/webim...ders%20viz.jpg

Steve

20-30 miles in 2 or 3 hours is 10mph ave

4-5 miles in 20 mins is 12-15 mph ave

So you've got faster.

To be honest you just have to keep at it, increase miles by 5-10 miles a week and eventually you will get stronger and faster.

I started off puffing at 30 miles, including walking a couple of hills. The same route now I can do in about >17mph ave.

I managed 100 miles in 16mph ave, and have done a 30 miles loop in >19mph ave.

BTW is this a mountain bike?

I think I might have gilded the lilly a little with my current performance.

Probably more like 3 miles in 20 mins!

My older performance was a bit better than I've said too given some of the hills I used to go up!

I ride a hybrid and wonder if I should stick some narrower tyres on it - they are not knobbly mountain bike tyres but are still a lot wider than my old racer!

Steve

maybe try increasing your cadence, as oppsed to trying to pull the highest gear

(i.e. use the gears to increase the "spin" of your legs)

So spin away rather than standing on the pedals to get up the hills faster - what hills there are in Lymm and Warrington!

Steve

You'll certainly go faster with thinner tyres.

But the improvement will not happen over night. Keep at it for 6 months, set your self a few goals and gradually you will go further faster.

Try and do at least one pedal rotation per second.

Three things too think about cadence, gearing and Hill reps will aslo help.

Also if you can get out with other stronger riders as riding in group will massively improve your riding and without realising it you will find it easier to ride faster for longer.

I'd also check the bike is set up correctly for you, plus a bit of maintenance is always a good idea: lube the chain (make sure it's clean, no excess oil) the gears and hubs. Check the brakes are binding

Then as above, go for cadence not mashing - it's better cardio training anyway and you'd be surprised how fast you go when spinning merrily along.

Oh yeah and pump the tyres up to near their maximum pressure, the width is less important than the pressure, but the weight of skinnier tyres does make a huge difference to acceleration

Just ride more - it's simple.

I'm assuming you are not getting 'seriously' into cycling just want to be more fit, ride a bit etc.

Don't worry too much about cadence, just ride more. You'll soon learn to spin faster if your legs get knackered going up hills!

Just ride more, don't push it too hard, in a few months you'll feel a lot stronger.

For the info of the cadence advocates on here it actually take more conditioning to ride at higher cadences, because it taxes the aerobic system more which is slower to train. Amateur cyclists can ride faster at more moderate cadences.

Hmmm. Done a reasonable amount of cycling recently and it's amazing how much faster you are over a distance when you ride by your cadence ratrher vthan the clock/your speed. I find that 90rpm+ is the most *efficient* for me. Uphills are another matter though!

But I'll also add to the narrow tyres/high pressure argument. Even the wide all-purpose tyres on my son's bike (he's 6!) say 40psi (actually the max is that), whilst my road bike says 60psi. I just pump the latter until they won't get any harder as I haven't got a guage for the valves they have. I always find it amazing watching people struggle along on their bikes then notice how flat the tyres are. It's better for fitness having flat tyres I suppose .... :Suspiciou

Dave

Track pumps are your friend (and necessary in my case, you trying pumping a tyre to 100psi with a mini pump ;) )

With the bad weather, you could also think about getting a turbo (indoor) trainer.
Depends how serious you are I guess but at least you would be able to continue training.
Then have a look at www.Sufferfest.com :)
Lots of good advice at www.bikeradar.com

I wouldn't get hung up on cadence & speed, just ride your bike an enjoy it. The distance and speed will follow naturally.

To quote the great Fausto Coppi, when asked what it take to be a great bike rider:

"Ride your bike, ride your bike, ride your bike"

So true....

Only touched upon so far here but interval training is supposed to be pretty good too, read a few articles on it. You can either use local hills or the gearing on your bike to do this. With a hill having warmed up for say 10-15mins at your normal pace find a hill that you can ride up for at least a few minutes without cresting it, ride at it as full on as you can for at least 2-3mins, until you feel like your lungs are about to burst :D Then back off and ride gently back down the hill and for a good say 10 mins on the flat, then repeat the whole process 4-5 times, followed by 10-15 mins cool down.

Alternately you can do this using the gears in riding on the flat, get warmed up, engage a high gear and sprint for 2-3 mins as hard as you can, rest of it is as before. Also works well on a turbo trainer :)