Pace Changes......

Discussion in 'Cycling Training' started by lorrod, Mar 23, 2005.

  1. lorrod

    lorrod New Member

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    I have been trying to do this local "club" ride/race each week in the town where I live. It's flat, about 30 miles, and can be very fast! When we start out this ride, it's pretty easy - maybe 17-18mph. Shortly after that, we bump the pace up to about 21-22mph. However, shortly beyond that point in the ride, the pace picks up to 25-26mph and I inevitably get dropped.....just can't seem to hang on at that pace. Can anyone recommend any type of training to make the transition easier when the pace changes so that I could hang on to the group a bit easier? They hold this higher pace for the rest of the ride, maybe varying it from 24 up to 32mph at certain points.
     
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  2. sooray02

    sooray02 New Member

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    Interval training should be your best friend.

    Best luck,

    Soo-re
     
  3. OLMO

    OLMO New Member

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    Well, of course, intervals! But also, how much are you riding? Do you have your base miles in?

    If you've never done intervals, start out with something mild, like 3x3min with 2 min rest, and build up. You probably want to do 10% under LT.
     
  4. ric_stern/RST

    ric_stern/RST New Member

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    As has been mentioned in many threads, LT is quite a low intensity, and can be continued for up to several plus hours. LT is often incorrectly defined as the maximum effort that can be sustained for ~1-hr. However, this is more akin to MLSS (maximal lactate steady state).

    LT is generally described as the workrate the elicits a 1 mmol/L increase over exercise baseline levels (i.e., ~ 2.X mmol/L) and as such is about 10 - 15% less power than that which can be sustained for ~1-hr. the other main descriptor of LT is the work rate that elicits a lactate of 2.5 mmol/L.

    Ric
     
  5. Fixey

    Fixey New Member

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    Probably not that helpfull to use jargin to a begginer.
    Mate, to reach a pace of 25mph is (I believe) a base line that defines hacks from racers. to maintain a bunch speed of 25mph with the occasional burst up to 32 mph you simply need to be a better overal rider! how? follow a general program, base, intensity then speed. If you dont have a base... get one.... if you do then do what most people on this forum call intervalls... basicaly go hard for a set time then rest for a set time repeated several times.....then do speed work....... go as hard as hell for 10 - 20 seconds, recover and do it again, and again, and again :)

    My (very) basic theory
    3 - 4k base, 6 -8 weeks intensity, 2 - 3 weeks speed...peak reast start again...

    very basic and not person specific but a reasonable guide line mabey
     
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