Cycling Strength for short burst avg speeds

[Dan Fisher]

Hi guys,My avg speed of l5 mph (ish) is mostly the same whether it's 7 miles round the block or 25 miles to my mums, or 55miles to the nature reserve and back. I simply havn't got the power to push for more 00mph without immediately dieing, ie immediately near maxing out the heart rate, quickly aching in the legs and maxing the lungs out.. I get frustrated with this.Question is.. Am i better hitting my 7.2 mile (not flat) route hard everyday(ish) (with maybe a longer weekend ride) to build power and speed ?? Then as that increases to decent for-me levels then start increasing the miles ? This is my leaning atm.Also, am i going to hard too soon before warming up properly but then i want to incorporating warming up into the ride ?Also again. base training. For me being cycling weak will it really have any shorter term benefit or will riding hard/pushing it give the same benefits or better ?? ie still improve lung capacity, better muscle usage capillary blood oxygen transfer shit ??? higher flow heart beats ?? etc but with strength and stamina gain aslo ???? I tried base training in the %'age zones but got bored riding around at l2mph.I hope that sort of makes sense but i just want to be faster. Thanks

[Bally]

Dan, Have a read through this for a starters http://www.roadcyclinguk.com/forum/forummessages/mps/dt/4/UTN/118434/There's some training info on here (and lots a search may throw up http://www.roadcyclinguk.com/richards-blog/first-turbo-session-of-the-year/4893.htmlIMO, you should start with shorter intervals which in theory will build you towards a sustained faster speed than your current average. There are all sorts of sessions ranging from 30 second 'sprints' with short recoveries to a minute, 2 minutes etc. You could just pick a stretch of road between 2 junctions and push it, then recover. The theory is your heart and lungs will get used to the higher exertion and then can sustain a faster sustained pace. You can then chuck in a faster stretch after a warm up in your 7 miler.There's all sorts of opinions and science but it's based on the theory on this thread about running http://www.roadcyclinguk.com/forum/forummessages/mps/dt/4/UTN/119281/If you're lucky, our resident expert OBM will contribute .

[Nik C]

Dan there is a good article in cycling weekly ref climbing training doing some of the strenght training from this would help your speed too. I do a 7.2 mile ride an avg 20ish mph there and 19ish back I say ish as i've only just got a bike computer and the first  two rides confirmed my crude timings before

[Dan Fisher]

Thanks Bally and Nik i've got some reading there to look at.Cycling+ have done a few articles on training inc base and climbing also i'll dig them out.My leaning now then is to stick with the 7.2 miler with high intensity and build up the average mph. There are 3 or 4 climbing bits in in which can be used as the sprint sections. Weekends i can then maybe do the 25mile mums house or even do the 55 miler steady run on my days off (plenty of them atm)Thanks again chaps

[LuigiVampa]

Its worth noting that high intensity sessions should make up only a small quota of your weekly riding time.Use the longer rides(55miles) as a base session at a nice easy pace,this will build up the capilliiaries and mitochondria in the muscles, the more of these you have the more oxygen your muscles can utilise and the faster you will go after specific training.I'd only do 1 maybe 2(not on consecutive days) 7.2mile rides per week at a harder intensity and make every 4th week an easier week to aid recovery.

[Dan Fisher]

Thanks Luigi I wonder if i'm struggling BECAUSE i need to build up the capillary thingies and stuff ??????????