Developping speed on the flats

[Deleted]

Just wondering if anyone has ideas on what specifically enables speed on the flats and how best to improve and to be able to maintain it?

I currently have no problems on the climbs but sometimes have difficulty keeping up with the group on the flats. I have noticed that I spend a lot more time in the small ring as compared to other riders - should I focus on maintaining the big ring regardless of how low my cadence drops?

[Alex Gerskowitch]

How about?

tinyurl.com/cygner



*prepares to encounter wrath of skinny boy*

[andyw]

Weights won't really help. Perhaps with pure sprinting, but not in general at normal road speeds.

Your best bet is to do some intervals, and concentrate more on going hard on the descents. Try doing the old 2x20min session and make sure the 20mins are on rolling roads. Try and maintain the same sort of effort on the flats and the descents as well as the ups.

People put way too much importance on climbing IMO, more often than not in road races, breaks go away at the top of climbs, not on them.

[daniel]

I tend to agree with Andy, in most cases without the ability to bridge across to a break or instigate one, being good at climbing on its own is fairly limited. Even in cases where there is a hill top finish you normally have to get away to begin with to be in a position to do anything on the climb.

The other benefit to improving your general speed is that by the time you get to the climb you’re a lot fresher as the prior efforts have been less demanding.

I would recommend doing intervals. Not that this is necessarily worth following but I do a series of different types of intervals:

10x 2 mins intense power intervals at 90 rpm with 1 min rest in-between.

4 x 5 mins tt power intervals at 100+ rpm with 5 mins rest in-between.

These are done on the turbo as it allows me to be really specific as well as give me a very clear indication of what power I’m producing and what my heart rate is etc.

On the road I sometimes do climbing intervals which are a bit to mixed up to explain but generally consist of hill reps at different rpm’s with intense power intervals at different parts of the climb which mimic attacks.

[Deleted]

Ok so it looks like intervals for me then! That would make sense though as I hardly ever do them and the only specific training I do is hill repeats, more due to the fact I enjoy them then to improve my ability.

I think I might actually try doing some tomorrow at Herne Hill velodrome given that road bike nights have started.

[Alex Gerskowitch]

Sorry Andy - supposed to be a tongue very much firmly planted in cheek posting.

I've actually taken heed of several of your own posts this year regarding interval work in particular. Like many of the non-racing members I've been too hung up on 'getting the miles in' in order to 'survive' the longer European sportives . The net result being absolutely no increase in speed/power from one year to the next.

Early days but I'm definitely beginning to feel the benefit of a more structured approach, focusing on quality over quantity.

[Skinny Boy]

Apr 20, 2009 10:59:04 GMT @haribo said:

Just wondering if anyone has ideas on what specifically enables speed on the flats and how best to improve and to be able to maintain it?

Hi Haribo, Dan and Andy are spot on with their recommendation of 'threshold intervals' ( 2 x20's @ or close to race/TT pace)and aerobic power intervals (5 x 5's slightly above race/TT pace). Both will increase your sustainable power such that you're not redlining it when on the flat. Other sessions worth considering are 'sweet spot' (see Rich's post from a while back).

Apr 20, 2009 10:59:04 GMT @haribo said:

I have noticed that I spend a lot more time in the small ring as compared to other riders - should I focus on maintaining the big ring regardless of how low my cadence drops?

Don't get too hung up on the cadence thing. Whats important is does your cadence and gearing allow you to do what you need to do on group rides and races. If your at a cadence of 60 rpms riding in the bunch if someone jumps away you're gonna really struggle to get on their wheel. Typically cadences of 80-110 are usual in races. However they will also be dictated by terrain and gearing you have available

[Deleted]

Apr 20, 2009 17:27:43 GMT @daniel said:

I tend to agree with Andy, in most cases without the ability to bridge across to a break or instigate one, being good at climbing on its own is fairly limited. Even in cases where there is a hill top finish you normally have to get away to begin with to be in a position to do anything on the climb.

The other benefit to improving your general speed is that by the time you get to the climb you’re a lot fresher as the prior efforts have been less demanding.

I would recommend doing intervals. Not that this is necessarily worth following but I do a series of different types of intervals:

10x 2 mins intense power intervals at 90 rpm with 1 min rest in-between.

4 x 5 mins tt power intervals at 100+ rpm with 5 mins rest in-between.

These are done on the turbo as it allows me to be really specific as well as give me a very clear indication of what power I’m producing and what my heart rate is etc.

On the road I sometimes do climbing intervals which are a bit to mixed up to explain but generally consist of hill reps at different rpm’s with intense power intervals at different parts of the climb which mimic attacks.

guys, couple of questions on the back of this advice

i'm assuming that if one does not have a power meter, the best way to see whether you're working hard enough is done so with an HRM?

Also, the 'rest' in between, 70% of MHR or....?

[Michael "HummingBird" Sanders]

Hi,

I just wanted to chip in with the other important aspect of being fast along the flat: aerodynamics. Your speed along the flat is a function of your sustainable power output and the amount of drag your body + bike produce. If you've not yet put much time into aerodynamics you might be able to make some quick & easy gains...

Are you able to achieve a low flat Time-trial-like position without compromising your breathing (and hence power output)?. If not, you might be able to make some quick & easy gains by working on your hip & hamstring flexibility and bike setup.

Have you done any time trials? That can be a great way to learn all about aero and bike fit for maximum speed along the flat.

[Deleted]

I find spending a couple hours a week on the Velodrome helps with your leg speed which will translate into speed on the flats.