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Beginner Cycling

Nanette A.
Nanette A. Sendmail

what do you recommend for increasing speed?

asked 9 months ago | Report

I'm up to a 13 mile loop, and I think it's time to work on increasing my speed. It looks like I currently average 1 hour 20 minutes for that loop, so I want to get it down to an hour. I'm just too new at cycling to judge speeds or go by how I feel (some days the exact same loop/speed feels darn near impossible.)
I use an app on my phone to track the overall time and distance, but I have to stop to check it which kind of defeats the purpose. I think there is an upgrade that will give me verbal cues, but I figured I'd check with the experts first and see what people recommend.
What would you recommend as a way to track my speed and distance so I can work on improving my pace? I saw in the store that you can also buy bike computers (which I assume somehow hook up to the tire so they can tell me my speed.)
Thanks!

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4 answers

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  • Bryce H.
    Bryce H. Sendmail

    Intervals, Tempo, Hill Repeats, and riding with faster riders.

    As for a computer I use my Garmin 310XT which keeps track of all my OW swims, runs and cycling workouts. you can set up workouts like intervals.

    Keeps track of at least 3 different bikes I own.

    answered 9 months ago |edited 9 months ago |Report

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  • Dan M.
    Dan M. Sendmail

    Bryce said it "Intervals, Tempo, Hill Repeats, and riding with faster riders."

    The least expensive way to track speed is to get a simple bike computer, it uses a magnet on the spokes to calculate speed and distance. The head unit mounts to the handle bars and gives you a little display that shows current speed, some will show if the current speed is faster or slower than average speed. As the price goes up the features increase, heart rate monitors (HRM), cadence, temp, altitude and ascent/decent.

    I have seen ads for handle bar mounts/cases for iPhone or Android, that too could be an economical way to see your speed, unless you drop your phone while riding...

    If you run also, Garmin makes a large array of watches that can be used for both running and cycling like Bryce suggested. If your only goal is cycling then looking at the Edge series would be worth while.

    answered 9 months ago |Report

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  • Mark S.
    Mark S. Sendmail

    Depends on your phone, but several app's will speak your stats to you, if it's an Android check out SportsTrackLive, or iPhone check Endomondo (also on Android). You can always just set your phone to record the track, hit the loop that you know, and push hard not worrying mid-ride what your stats are...stopping to check every so often will naturally slow you down more than you think...just ride hard and check it when you get home! :) You could also set a timer on your phone to 1 hour so that it beeps after an hour, and you ride hard and try to beat the timer.

    As for ways on the bike to speed it up, work on 3 things:
    -Take some longer distance rides on flat lands (builds stamina)
    -Ride hills (builds muscles!)
    -Cross Train some (Helps Cardiovascular Fitness)

    That's what's helped me recently...of course I've got a ways to go and am no expert, just letting ya know what's been helping me!

    Ride Safe!!!

    answered 9 months ago |Report

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  • John W.
    John W. Sendmail

    I'm going against the grain on this one.

    First, at the end of the loop, what hurts? Legs or lungs? What part of your legs hurt?

    If you don't track your HR, start doing so. It's a nice indicator of your effort on the ride, although it's not always perfect.

    If it's your legs that are hurting at the end of the ride, use an easier gear and pedal faster. If you're pushing gears that are too hard, you'll find that you're much faster at the beginning of the ride than at the end, and your heart rate while starting out lower will rise much more rapidly. Riding the same speed but in a lower gear will give you a higher starting heart rate, but your heart rate will rise slower as your legs won't tire as quickly. Note: Doing this may cause you to go slower for a bit, but pays off in the long run.

    The real danger here in trying to increase your speed is that, if it's still as early on as you make it sound, you have a high likelyhood of riding becoming a negative thing, and then you're much more likely to drop it.

    I read a recommendation early on in my riding that you should cover at least 500 miles before you should start things like intervals (hill repeats are another form of intervals). According to your log you're not quite halfway there.

    Also, if your quads hurt at the end of your ride (i.e. the front of your thighs), you likely have your seat too low. This makes you use MUCH more energy per pedal stroke than it should.

    Another tip I read early on: In the first two years anything you do will make you faster.

    I also wouldn't worry about checking your time and distance till you are done with each ride. It's likely to make you go too hard too early then poop out and actually hurt your overall times.

    One thing I do, however, is try to vary my rides a bit more now. Ride one day per week doing a personal "Time Trial" where you try to pace yourself so you can keep pretty much the same pace throughout the ride but keel over once you finish. Then mix it with a slower, easier ride the next day. Now I've tried incorporating a ride that is approximately 2x the time I normally ride once per week. That seems to have helped a lot, only 1 ride into it!

    I understand where you're coming from, though. I've recently had frustrations with a plateau in my riding. You are improving, though, it just isn't always obvious.

    answered 9 months ago |edited 9 months ago |Report

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