Cycling - making improvements

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17/06/2014 at 14:06

Ideally find someone who is slightly better than you and who you hate to be beaten by

I love Strava, it makes a good basis of a fartlek session. Sprint for signs, ride hard up hills, ride sections hard. Ride at 80% in between efforts. Get home tired not wrecked.

Then there are intervals; 40/20's 40 seconds hard 20 seconds rest. Do this 10 to 20 times. If you can do more then you are not trying hard enough  Less and you need to ease up or man up  I do these on a turbo trainer (less distraction).

These sessions should represent a small percentage of your training; once a week??

But, as above, get the base miles in first. 

TheEngineer    pirate
17/06/2014 at 14:11
IronCat5 wrote (see)
LSH88 wrote (see)

Sideburn, what is a good starting point for a speed work session?

3-6 months of easy cycling.


17/06/2014 at 15:15

Was only out of interest gents! But thanks SB

17/06/2014 at 16:35

Training. Push the biggest gear you have all the time, up hill regardless and put some effort in, no touring chit chat stuff. Too easy.  In a race or time trial drop down two (2) gears.

17/06/2014 at 18:26

Did you get that out of a 1960's training manual or just make it up yourself?

17/06/2014 at 19:32

Ask Obree.

Actually discovered this for myself. In 1972!

Edited: 17/06/2014 at 19:43
17/06/2014 at 19:40

Can't he's on the other line...

17/06/2014 at 21:48

The same Obree that rode at about 90 rpm during his hour record?

18/06/2014 at 06:44

That's quite likely. However, in what bits of footage I've seen of him in training, his cadence is slower.

Try pushing a 53-12 up a 12% gradient, cadence,, about 15 rpm. 

WildWill    pirate
18/06/2014 at 08:27

I'm not very good on the bike ...

... the thing that makes the biggest difference for me, is frequency ... use multiple rides to get the figures up not just the odd big ride

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