average speed = no racing

[si_c]

I think the numbers show that he's only holding himself back. Less than 100miles a month is not really intensive training, one of the guys I work with, his son competes in the local TTs, and does the chain gangs with his Dad during the week. He gets dropped, but not as quickly as you might expect, he's also 13, does more miles and faster than the OP.

 

[Smokin Joe]

I think the numbers show that he's only holding himself back. Less than 100miles a month is not really intensive training, one of the guys I work with, his son competes in the local TTs, and does the chain gangs with his Dad during the week. He gets dropped, but not as quickly as you might expect, he's also 13, does more miles and faster than the OP.

Before I started racing I was going on clubruns of 80 or so miles every Sunday and riding a couple of evenings a week too, in addition to commuting. 100 miles a month is just kids round the block stuff, nowhere near enough to get fitter and faster.

 

[palinurus]

Well it seems like i won't be racing anytime because i can't get my average speed high. Fastest average speed was 18.5mph and that was on a club 10 TT on the drops.

It can take a season or two to start making progress.

 

[Lonestar]

Unless there is a health reason you are not trying hard enough.

No,it's traffic lights.

 

[fossyant]

The OP needs to be doing 400-500 miles a month, not over 6 months. Even I've done 300 miles following my broken back.

Not enough riding is what's slowing you down.

 

[Dirk]

I do 3 - 400 miles a month just bimbling about. Could easily double that if I could be arsed.
Less than 100 miles a month isn't even playing at it!

 

[Dec66]

I do 4-500 miles a month, commuting.

 

[bondirob]

Of course you can race average speed has so many variables so pay no attention to it.
Instead of reading books just ride, lots.
In fact a lot more than you do currently.
Short rides measuring average speed will not help matters
Then when your feeling strong enter a race

 

[outlash]

The skill needed to get the most out of youself over a fixed 10 mile distance is often under rated.

Got to ask, what skill is needed for a 10?

 

[outlash]

Of course you can race average speed has so many variables so pay no attention to it.
Instead of reading books just ride, lots.
In fact a lot more than you do currently.
Short rides measuring average speed will not help matters
Then when your feeling strong enter a race

Other than riding more, that's just rubbish.

 

[bondirob]

Other than riding more, that's just rubbish.

Why?

 

[jamma]

I emailed a coach last night and he has given me this plan and i will do it and stick to it

Monday 30 mins . Heart rate 120-140bpm Warm up 5 mins at 90rpm 5 mins at 100rpm session 15 mins Change rpm every minute. Concentrate on keep your bum firmly on the saddle and sweeping back with you legs 1 min at 110 rpm 1 min at 100 rpm 5 mins cool down at 90 rpm 5 mins abs 40 seconds on 20 seconds off legs slightly bent Back part from the floor and goes up to the knees





Tuesday Standing start sprint • on road if possible 20/25 mins warm up HR 120-140bpm, 100rpm 5 sprints at 250 meters 10 mins spinning legs 2 sprints at 500 meters 10 mins spinning legs 1 sprint at 1km 20/25 min cool down HR 120-140, 100rpm • Try and record power output one each sprint

Wednesday 3 hours HR 130-150 100rpm

Thursday TT efforts • on road if possible 20 mins warm up HR 120-140, 100rpm 20 mins TT effort • 15 min HR 170-180, 100rpm • 5 mins HR 180+, 100 rpm 20 mins spin HR 120-140, 100rpm 20 mins TT effort • 15 mins HR 170-180. 100rpm • 5 mins 180+,100rpm 20 mins cool down HR 120-140, 90-100 pm Record power output on TT efforts Repeat ab workout

Friday Rest day

Saturday 3 hours HR 130-150 100rpm

Sunday 3 hours HR 130-150 100rpm

 

[Dirk]

Best of luck with that - it's about 5 times your current workload and probably a lot more intense.
Do you actually have a power meter?
I'm beginning to think this thread is a wind up.

 

[screenman]

So you are going from next to nothing to that lot, the coach wants re-educating.

 

[palinurus]

That training program might work for someone already doing that sort of volume but in a less-structured way- does the coach know the amount of riding you are doing now?