Developing Speed
If you’ve been following this series, you may be wondering, “Just how do I go about getting faster on the bike.” Likely you’ve noticed that we think highly of moderate and careful interval training, but not as a vehicle to speed. Intervals help build endurance.
There are two basic kinds of things meant by “speed” on the bike. One is absolute, all out, top-end speed. The other is “speed maintenance.” Interval work will help with the latter of those two. Maintaining a given speed over a period of time is a function of endurance or stamina. But top end speed comes from other areas.
It turns out that the “secret” to becoming faster is no secret at all. It’s simple and consists of two parts.
1) Get lighter.
2) Ride a lot at very low speeds.
Remember, “simple” does not mean easy. Truly most folks just won’t do what it takes.
Get Lighter: Every pound you have to haul around slows you down. A rider who is 15 to 20 pounds above idea weight, is a rider who is giving away a lot of speed. Lose the extra baggage and feel better/ride faster.
Ride a lot at very low speeds: This is a bit misleading. By “very low speeds” we mean, “maintain a sustained, low aerobic zone heart rate.” This is the famous “Base Riding” we’ve all heard about. And there’s good news here. Riding base, and doing it properly will help to reduce body fat content!
Long-slow riding does a lot of interesting things.
1) Stimulates the development of deep rich capillary beds in the working muscle tissues.
2) Gradually fatigues the muscle fiber at the periphery of the working groups,
3) Stimulates the body to raise the base metabolic rate.
Number 1) is necessary, if more muscle fiber is to be recruited for higher output efforts.
Number 2) results in the strengthening and development of th fibers deep within the working groups. This is essential to higher houtput efforts.
Number 3) Means that the body’s engine burns more constantly and at a higher rate. This results in fat conversion, while working and on a 24/7 basis.
That’s the argument. Just how does one go about this kind of riding? Base riding should be done in the range of 70% to 80% of Lactate Threshold (LT). For those of you who don’t know your LT, this means really really easy. Heart rate is only slightly elevated, breathing is easy. Conversation is unimpeded.
Before I go on, I’m often told by folks, “I can’t ride that slow!” The reply to this is… Baloney! Yes you can. And yes you can climb hills that slowly too! (More on that soon.) It takes a bit of practice, and you may not be used to it, but it’s completely do-able. More, if one truly wants to be able to ride faster, then one will do the work of riding really slower.
Duration: The clock is your friend for this kind of riding. It’s not about getting there fast, but rather about taking one’s time to get there. An ideal “Base Ride” is between two and five hours long. (Start with shorter rides and work up gradually.)
Discipline: One of the problems with this kind of riding is that it is fragile. It takes an odd kind of focus and dedication to do it right. Basically, the low output must be maintained for the entire ride. No sprints. No breakaways. No jumps. One must stay focused on keeping the effort well down, and within target range. An hour of low zone riding is completely wasted, if one goes to high aerobic zones for only two minutes during the hour. To get the maximum benefit from this kind of ride, go slow and stay slow. Save the speed work for another day. For this reason, it is best to do this kind of thing alone, or with one trusted riding partner. (Groups tend to get faster. Someone else always has an agenda!)
Nutrition: One must “wash” exercise calories. Riding at this level requires about 200 calories per hour. An equal amount of food (fuel) must be taken in to offset this output. If this isn’t done, the body will attack lean muscle mass. Not good. Eat enough to replace the “Base Ride” calories. The fat loss occurs from proper control of food intake when not training.
Good luck with your slow riding. Honest, it will make you faster.
Next Week: Conquering Hills
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