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Competitive Cycling

Roger S.

How much miles do you cover per day?Any advice to improve the speed of cyling?

asked almost 2 years ago | Report

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  Joe H.

  depends on the day and what you are training for. during the week are easy recovery rides or intense interval rides either speed interval or hills to improve power/speed and on weekends long distnace stuff to build up endurance but it is a slow gradual buildup of these long rides till I reach my goal distance

  to get faster you ahve to push yourself harder and rthen having the proper rest to let yoru body rebuild it self stronger. you can measure your intensity by speed, power or heart rate do a google search on bike intervals or hill repeats and you should find a ton of workouts

  good luck and have fun

  answered over 1 year ago |Report

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  Richard C.

  I train for endurance events so I tend not to think in terms of miles for my rides but in terms of time and heart rate (HR) zones. My cycle computer is always set to show the elapsed time of the ride and not the miles. If my ride is a recovery ride, then it is 60-90 minutes with my HR below 100. If it is on of the 40-80 mile training rides that I have mapped out, then I ride with my HR about 110 to 115 on the flats and 130-140 on the long hills in our area. But, as I said, I tend to watch the time so I don't forget to drink and take in nutrition. It is always fun to pull into the garage, get off the bike and then check to see how far I went and what my average was. On my fast days (repeats and TT's), I still only watch the clock and HR monitor.

  If you want to improve speed, my advice is build a good base, then do fast intervals and one leg spinning to improve efficiency. I would also suggest doing a 10-mile TT once a week after a good warm-up. Just going trying fast all of the time is not going to make you fast. The key is not to be haphazard about it but have a training plan based on your biking goals. Good luck.

  answered over 1 year ago |Report

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