Bella Boards Home

Search
   
Members

Calendar

Help

Home
Search by username
Not logged in - Login | Register 

performance plateau?
 Moderated by: velobella, EmilyKurze  

New Topic

Reply

Print
AuthorPost
woodbridgejr
VB Team Member


Joined: Thu Apr 19th, 2007
Location: Detroit, Michigan USA
Posts: 33
Status:  Offline
Frizzle-frazzle: 
 Posted: Wed May 11th, 2011 02:57 pm

Quote

Reply
Just wondering if any else has experienced a plateau in their riding speed, etc? If so what did you do about it?

I feel like I'm getting a little bit faster but I'm having a hard time keeping up w/ a friend that I've been riding w/ for a few years. It's frustrating.

I'm wondering if I should be doing some exercises that might help..? If you have any advice or thoughts about this let me know.

Cathy Boland
Administrator


Joined: Thu Dec 14th, 2006
Location: Franklin, NC
Posts: 295
Status:  Offline
Frizzle-frazzle: 
 Posted: Thu May 12th, 2011 01:37 am

Quote

Reply
ironically, you have to ride fast to get faster. And I don't mean that in a smart-assey way.

here are some ideas to try:

- is there a local training crit in your area? 3 or 4 weeks of trying to hang in that for as long as you can will help. if you get dropped, wait till they come back around and jump back in. It is a built in interval workout.

- Find a long hill (longer the better). Sprint DOWN it at max speed. Turn around, climb back to the top (slowly - this is your recovery) and do it again. Repeat 10 times.

- find a training partner that is significantly faster than you. Do 3-5 minute intervals with your partner, trading off with 30 second pulls. If your partner is much faster, they can do 1-1.5 minute pulls with you doing the 30 second ones. The key here is for you to be very uncomfortable during your pulls yet have enough recovery to do it again. Do 3-4 sets.

- Motorpace. Usually not an option for most people.

- isn't there a track in michigan somewhere? if it is at all local, check it out. Track races are serious speed workouts. Even if you just do group training you will see huge improvements.

woodbridgejr
VB Team Member


Joined: Thu Apr 19th, 2007
Location: Detroit, Michigan USA
Posts: 33
Status:  Offline
Frizzle-frazzle: 
 Posted: Sat May 14th, 2011 02:00 pm

Quote

Reply
Thanks for the suggestions.  I think there is a velodrome.  I've never gone there.  I'll look into it. 

I've heard running stairs is also helpful. 

bunny
Administrator


Joined: Mon Jan 1st, 2007
Location:  
Posts: 673
Status:  Offline
Frizzle-frazzle: 
 Posted: Fri May 27th, 2011 11:04 pm

Quote

Reply
Another thing that happens sometimes is concentrating on the training but not on the rest.  I thin it was Greg Lemond who said a big mistake was riders not going hard enough on their hard days, nor easy enough on their easy days. 

Your muscles only build up when you rest.  So when you are training hard, be sure you are getting very easy days, or days off the bike to allow yourself to recover and build the muscles that you are training and breaking down on your workouts.

I realize this may not apply to you, but it is just an idea!

kzoo_swmmr
VB Team Member


Joined: Fri Jan 5th, 2007
Location: Kalamazoo, Michigan USA
Posts: 482
Status:  Offline
Frizzle-frazzle: 
 Posted: Sun Jun 19th, 2011 01:05 pm

Quote

Reply
my reply is similar ... if you are always training with other people, and especially if you are always training with your friend who is faster, then you are probably overtraining.  It's critical to do SOME training in a high intensity zone (group rides or races that challenge you), and A LOT of training in your base zones (some of those rides might incorporate short efforts with lots of aerobic, comfy riding in between).  Slower on your rest days and endurance rides, faster on your high effort days, and maybe a little bit of weight training mixed in?

woodbridgejr
VB Team Member


Joined: Thu Apr 19th, 2007
Location: Detroit, Michigan USA
Posts: 33
Status:  Offline
Frizzle-frazzle: 
 Posted: Tue Jun 21st, 2011 03:16 pm

Quote

Reply
thanks for your input! i appreciate your feedback. 

on another note.. what do you tend to drink as a recovery drink after hard rides?

bunny
Administrator


Joined: Mon Jan 1st, 2007
Location:  
Posts: 673
Status:  Offline
Frizzle-frazzle: 
 Posted: Tue Jun 21st, 2011 03:54 pm

Quote

Reply
i drink powerbar brand recovery drink--just called "recovery"

but anything with some carbs and protein will do the job--i just like the taste of recovery best


 Current time is 05:28 am






Powered by WowBB 1.7 - Copyright © 2003-2006 Aycan Gulez
Oh La La