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Slowtwitch Forums: Triathlon Forum:
How Should I Improve My Biking?

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JustinD

Oct 29, 09 19:53

Post #1 of 53 (1832 views)

How Should I Improve My Biking?	Can't Post

I just got my first what I would call adult job. I am finally making a bit of money, and I would like to get myself a present sometime soon. I am currently riding a stock 2007 Cervelo Dual. I really want to improve my biking cause thats the area where I'm sucking the most (21-22 ave for olympic races), and trying to figure out what would be the best investment/s to help with this.

I am already planning on going back for a refitting since I lost a good amount of weight, and got my fitting before I ever really started riding.

Few things that sound pretty good but I want to know what should I get first.

-Get a P2 frame so I would have all carbon
-Get a pair of race wheels, most likely H3 and some rear disc
-Computrainer - since I hear good things about them, or maybe even some other nice trainer since mines a hunk of shit
-Something that is missing on the list

What are your thoughts? Hoping to be between 23-24 for next year, cause that seems a bit more respectful for my goals. Thanks guys.

John M

Oct 29, 09 20:01

Post #2 of 53 (1818 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

Coaching would probably be the best bang for the buck. The difference between 21 and 24 mph is not because of equipment.

I guarantee that a Dual is not holding you back. Race wheels is probably the best addition from the list. Buying a P2 just for the carbon would be the worst value.

A decent trainer would be a good value if you live somewhere that you can't ride outside in the winter.

desert dude

Oct 29, 09 20:05

Post #3 of 53 (1807 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

Something that is missing on the list

In Reply To:

There sure is.

Brian Stover Accelerate3 Coaching, Blog
Save at TriSports.com - use code BSTOV-S

gbot

Oct 29, 09 20:07

Post #4 of 53 (1800 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

In Reply To:

-Something that is missing on the list

Actually there are 2 things missing

- powertap
- road bike

jackmott

Oct 29, 09 20:08

Post #5 of 53 (1795 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

at 21-22mph you need to train more and/or fix your position

carbon fiber won't buy you any speed at all. your bike is near as good as any out there.

how many miles a week do you bike?
how many of those miles hurt like hell?

just make sure your position is good and your tires arent retarded.

In Reply To:

----
Sunglasses: http://www.framesdirect.com/sunglasses
Tri Gear: http://www.atctrishop.com
rear wheel disc ALWAYS http://www.wheelbuilder.com if poor front wheel whatever torodial rim wheel you want, or H3. deeper if yer faster shallower if yer slower tires - http://www.biketechreview.com has crr data, use it frames - position trumps aero trumps weight trumps paintjob trumps stiffness water bottle between your arms or not at all if its a sprint swimget some swim lessons, its cheaper than buying bike speed train more and HTFU

AndyPants

Oct 29, 09 20:12

Post #6 of 53 (1783 views)

Re: How Should I Improve My Biking? [desert dude] [In reply to]	Can't Post

Yeah and it's called TITS

Time
In
The
Saddle.

AP
------------------------
"How bad can it be?" - SimpleS

bmanners

Oct 29, 09 20:13

Post #7 of 53 (1781 views)

Re: How Should I Improve My Biking? [John M] [In reply to]	Can't Post

When everyone clsing the bar you should be home sleeping and getting up early to ride. Then riding to work. Maybe riding during lunch or running , riding home again, Riding after dinner. Ride Ride Ride. If yuo can afford get a coach. Besides all. that wheels biggest bang then aero helmet. Look at jackmotts sig line when he chimes in it is all you need to know.

JustinD

Oct 29, 09 20:15

Post #8 of 53 (1771 views)

Re: How Should I Improve My Biking? [jackmott] [In reply to]	Can't Post

Tires arent retarded, most of the time its me. I will agree that my miles have been lacking. I know that you said before in the past that I should be spending 300 miles a week on it, with what like 100 being super hard? Exactly what workouts should I be doing during the winter?

JustinD

Oct 29, 09 20:17

Post #9 of 53 (1766 views)

Re: How Should I Improve My Biking? [desert dude] [In reply to]	Can't Post

You saying power meter? I know a little bit about them, but havent really read a book about them. Is it really going to make that much of a difference if I train correctly with one? Not to sound like a total moron, I know lots of people use them with great success.

jackmott

Oct 29, 09 20:17

Post #10 of 53 (1765 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

300 miles a week would be asking a lot if you have a job! thats what a pro whose job is to be a triathlete would be doing

if you can do 100 a week and make them all pretty hard, you will get faster.

there is no secret other than a good position and hard work.

hit 23 at an oly then reward yourself with a disc cover and an aero front wheel =)

In Reply To:

JustinD

Oct 29, 09 20:21

Post #11 of 53 (1751 views)

Re: How Should I Improve My Biking? [bmanners] [In reply to]	Can't Post

In Reply To:

Coaching to me is just to expensive at this point. I'm at the point right now where I would like to spend some money on things that I will have for more then a few months. Plus the cheapest coach I have found is 200 a month.

jackmott

Oct 29, 09 20:24

Post #12 of 53 (1748 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

see if you can bike 100, 150 miles a week first
for like, three months straight

if you get to that point
then worry about a powermeter or coach
otherwise the fruit is low hanging enough you don't need money
----
Sunglasses: http://www.framesdirect.com/sunglasses
Tri Gear: http://www.atctrishop.com
rear wheel disc ALWAYS http://www.wheelbuilder.com if poor front wheel whatever torodial rim wheel you want, or H3. deeper if yer faster shallower if yer slower tires - http://www.biketechreview.com has crr data, use it frames - position trumps aero trumps weight trumps paintjob trumps stiffness water bottle between your arms or not at all if its a sprint swimget some swim lessons, its cheaper than buying bike speed train more and HTFU

JustinD

Oct 29, 09 20:24

Post #13 of 53 (1746 views)

Re: How Should I Improve My Biking? [jackmott] [In reply to]	Can't Post

100 tough miles a week, makes sense. I know lots of people are just looking for that quick way to get better, but youre right it does take a lot of hard work. I just want to make sure that I don't burn myself out over the winter. Should I be doing mainly tempo, power intervals or something else?

bmanners

Oct 29, 09 20:26

Post #14 of 53 (1738 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

Then time in the saddle is what you need. Minimal gains from new frame, If yu treat yourself get race day wheels and aer helmet.

Mito Chondria

Oct 29, 09 20:27

Post #15 of 53 (1737 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

ride a couple 600-800km bike weeks and you will see improvements.

MoodBoost Drink : Mood Support + Energy.

JustinD

Oct 29, 09 20:30

Post #16 of 53 (1730 views)

Re: How Should I Improve My Biking? [bmanners] [In reply to]	Can't Post

got the aero helmet already, that was one of the cheaper upgrades that I was able to get this past year! lol

jackmott

Oct 29, 09 20:32

Post #17 of 53 (1723 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

what is fun and painful should be fine!
or close enough to fun you keep doing it =)

In Reply To:

JustinD

Oct 29, 09 20:38

Post #18 of 53 (1709 views)

Re: How Should I Improve My Biking? [jackmott] [In reply to]	Can't Post

Ha, well I am a sucker for painful intervals!

Mirg

Oct 29, 09 22:07

Post #19 of 53 (1634 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

TITS is what you need for sure. 100 miles a week minimum. A few months of riding 100-150 per week will put you in a great position. Also, you should always try riding a course that is harder then what you'll be racing on. This will make the race seem a lot easier and with the increase in fitness you should be able to push a faster pace with less effort. I followed the above for my HIM. Saw some good results.

cwg_at_opc

Oct 29, 09 22:54

Post #20 of 53 (1598 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

In Reply To:

Ha, well I am a sucker for painful intervals!

so if you've got money burning a hole in your pocket:

- kurt kinetic pro dual trainer, $300(buy-it-now ebay): http://cgi.ebay.com/...5bd752#ht_500wt_1182

- powertap pro+ on a 32h mavic open pro, w/electro-pack(head unit, HR strap, USB dock), $850(w/shipping): bicycledoctorusa.com

(put on a wheel cover for race day.)

with these two you can track your killer indoor intervals...
=====
"...I try not to ever ride as slow as 20mph. ;) ... And even more than that, I don't race with a speedometer. My computer is set up to show Power // Cadence // Time. I don't actually ever know how fast I'm going. I only know that if I'm in 53/11, and it takes more than 100rpm to hit my target watts, it's time to coast." - Jordan Rapp on '09 IMC

Schwingding

Oct 30, 09 3:55

Post #21 of 53 (1520 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

Take a year off from tri and learn to race a bicycle.
--------------
Don't hate me for not waving.

Boudreaux

Oct 30, 09 5:15

Post #22 of 53 (1463 views)

Re: How Should I Improve My Biking? [Schwingding] [In reply to]	Can't Post

In Reply To:

Take a year off from tri and learn to race ride a bicycle.

"you know, aero trumps training ;-) "
R10C 10/09

KINGMurphy'sLaw

Oct 30, 09 5:27

Post #23 of 53 (1437 views)

Re: How Should I Improve My Biking? [cwg_at_opc] [In reply to]	Can't Post

In Reply To:

Ha, well I am a sucker for painful intervals!

Here's the cheapest way to get a PT wheel: (wired version)
http://www.competitivecyclist.com/...gn=PowerTapCompWheel

Slap a disk cover on it (<$100 from wheelbuilder.com) for race day.

2nd the Kurt Kinetic - search for the Angry Badger special here on ST (bikesport michigan/Tom D.).

Jackmott's sig line has the aero gear summary for you. Seriously. I never thought I'd see myself posting something like that.

I dunno if 100 mpw is the magic #, but in general I'd recommend something like:
2-3hr ride on weekend - at HIM effort or harder (ideally outside if possible; if on trainer, only do 1-1.5 hrs max.)
2 x short hard interval workouts during the week. Can be 2x20's, 30/30's, hill repeats, whatever - you need to be working HARD for these.

General rule - the shorter you ride, the harder you ride. No noodling around, EVER.

float , hammer , and jog

*** On hiatus from 11/1/09 - 4/1/10 ***

bunnyman

Oct 30, 09 5:55

Post #24 of 53 (1394 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

There are only a few things that will improve your biking, and they do not include getting a new bike (unless your current whip is way over or undersized). Ride more, ride with better riders, and ride more. Sure, some sexy race wheels may shave a second or two, but only training hard will improve the bike end.

I am certain this has been covered in this thread; but I just want to nail that point home yet again.

------------------------------------------------------------

Dammit! I still smell like cotton candy!!!

Johnny99

Oct 30, 09 6:46

Post #25 of 53 (1312 views)

Re: How Should I Improve My Biking? [JustinD] [In reply to]	Can't Post

The "adult job" is probably going to mean that you get slower, even if it lets you buy more bike toys.

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