QUESTION: I confess – I didn't ride very much during the winter and early spring. But I want to get in shape for a metric century coming up this summer. Is there any hope? – Calvin R. RBR REPLIES: Don't panic, Calvin. You and everyone who had a less-than-productive off-season can gain sufficient fitness for an event. If you want to do a 62-mile (100-km) ride then, let's … [Read more...] about How Can I Get in Shape Fast for an Upcoming Cycling Event?
1Training & Health
How Can I Go Faster at the End of a Ride?
QUESTION: I got my first road bike three years ago and fell in with a group of racers at work. We've been doing fast 30-mile lunchtime rides with a good deal of climbing. I'm improving quickly, but I still get dropped near the finish. My friends say, "The only way to ride at 30 mph is to ride at 30 mph." How do I get to the next level? -- Jeff D. RBR REPLIES: Your rides are … [Read more...] about How Can I Go Faster at the End of a Ride?
How Can I Increase My Average Cycling Speed by 2 mph?
QUESTION: I have a 58-mile cycling tour in a couple of months. Two years ago I barely finished in the "platinum" group by riding it in just under two-and-a-half hours. Now the organizers have lowered the platinum time to 2:20, an average of 25 mph. How can I train in the next 8-10 weeks to push my average speed up by 2 mph on my bike? The course is fairly flat and I'll be in a … [Read more...] about How Can I Increase My Average Cycling Speed by 2 mph?
What’s the Best Interval Training for Time Trials?
QUESTION: In a report I saw, five different interval programs were studied, ranging from 4 8-minute intervals at race pace with one-minute recoveries to 12 30-second hard intervals with long recoveries. The conclusion suggests using the 30-second interval program in the final three-week tapering period before a time trial. This approach is unique compared to the standard … [Read more...] about What’s the Best Interval Training for Time Trials?
How Do I Know if I’m Doing My Best?
QUESTION: I'm 45 and have been riding for 12 years. I recently did a 25-mile time trial and improved last year's time by 2 minutes. My average heart rate was 184 compared to my maximum of 205. Did I do my best? Should I use my heart monitor during competition? -- Steve J. RBR REPLIES: Fit riders can time trial at about 90% of their max heart rates. So the numbers say you … [Read more...] about How Do I Know if I’m Doing My Best?