I am a long time lurker, first time poster. Like many I need to improve my bike speed. Currently training for IMFL in Nov. Long ride 55 miles last weekend on flat course avg mph held was 18mph (total mileage for week 120, as I am in base / build mode). I did not use a HRM but effort was steady not killing me but not a walk in the park. I am one who is not afraid to put in the work to acheive results. My first marythong 3:52 (avg 30 miles a week) Second thong 3:15 BQ at 55-60 miles per week, potentailly could have been faster if I would not have gotten a nasty case of Plantar Fasciatis 3 weeks prior in a 1:28 Half Marathon effort. Not tooting my own horn (because those times faster than most average runners are still not blazing times). I just want to emphasize I was able too acheive good results somewhat fast from big mileae increases.
I do not have the funds for Poewr cranks nor do I train with a power meter. I do have cadence on my bike computer and usually do all rides in the 90-95 RPM range.
How do I get faster? Big Mileage? Intervals? Hills? All of the above? Is it feasible to get to 20-21mph sustained for IMFL in 4 months time?
Any insight and recomendations are much appreciated.
I think this is excellent advice. As you seem to already be aware, you can’t go faster on race day if you haven’t trained yourself to go faster beforehand. If you have the opportunity to join in on any strong roadie group rides where the fast racers show up, fall in with them (on a road bike, not a tri bike). You’ll do more to improve your speed just trying to hang with them than by almost anything else you can do.
Single leg drills. On a trainer (or away from traffic) unclip from one side and pedal with just one leg. This will increase efficiency by smoothing out your pedal stroke and helping eliminate dead spots. Its kind of like power cranks one leg at a time.