How can I improve bike

Triathlon Forum
1

I would appreciate any help that I can get with improving my bike physically and improving my bike performance. I currently own a Trek 2120 and it will be quite a while before I can buy anything new. I have a pair of aerobars on the bike and have reversed the seat post to try to get a better angle. I still feel as if I am slipping forward on the seat, when I am down in the aerobars. I average about 16 -18 mph depending on the wind here in central Nebraska. Is there anything cheap I could do to improve my bike? For training, my long ride is about 4 hours. I usually ride easy once a week for an hour outside. My other two rides I do spinerval rides on a LeMond Indoor Pro Bike Trainer (which really sucks, I can really rev that baby up real easy). I will be doing Pigman 1/2 IM in August and I signed up for the 1/2 IM Championship in the general race slots. I am 35 yo Male, 5’10", 225lbs. I am just wanting to do both these races in under 7 hours.My best times so far are 44:34 for 2000m, 3:37 for 56mile bike and my run is 2:32 for 13 miles. Is my bike training sufficient for my goals to finish? What can I do to get faster? Also, would a Kurt Kinetic Trainer be a wise investment? My goal is to do an IM next year and I am using this entire year just to build base. Any type of suggestion would be greatly appreciated. I do train by heart rate and try to never let my HR exceed 150 on my long ride and 158 on my long run.

Thanks,

John

2

I’m not trying to be anything but sincere in saying the best thing you could do is lose weight. You will be surprised at how much you can improve by droping 20 lbs. I know first hand.

3

John,

You might want to try a shorter stem and / or shorter aero bars on your road bike. I would not try to go to far forward on a road bike, it is not necessary (some will disagree).

Don’t spend more than 200 - 250 on a trainer (Not familiar with the trainer you referred to) A 200 dollar trainer, spinervals and an AC/DC CD is just as effective as a Computrainer.

If possible, try to lose a little weight very slowly. A pound a week until you get to a weight you feel comfortable with. With your training and a little less body weight you will make drastic improvements

Good luck!

4

I’m no expert, and I’m about the same.

You may not like this answer.

I just upgraded from a Raleigh to a racing road bike, with carbon everything, carbon profile aero bars, cranks, seat post, fork, etc, Dura Ace, from Shimano 105, from a 24 pound bike, to one that weighs not much more than 16 pounds. It even has carbon bottle cages, for gods sakes.

I averaged, in a 25-30 mile training ride, 17-20 MPH, on my old bike.

On the new bike, I now average, 17-20 MPH. The new one is more comfortable and looks cooler.

But notice the huge gains?

There really hasn’t been one.

Basically, I’ve figured out, the only time I have gone faster than this is when I’m riding with other people faster.

I don’t know who said this here the other day in response to a similar question, to, “how can I average 24 mph in a tri sprint race?” And the answer was, “do five miles at 24 mph.” next day, come back and do 7 miles at 24 mph, next day try to 9 miles straight at 24 mph…" and so on.

This is painful to an accustomed 16-18 pace. But it has to be done.

That or ride with the fast and speedy, to avoid being dropped, you would eventually get stronger and faster.

5

I think the best thing to do is to consistently ride with bikers that are faster than you. That way you are sure to be constantly pushing yourself.

If you are always training at one pace you will never progress past that only by pushing yourself harder in training will you get to that next level.

6

Thanks for the replies. I am working on loosing the extra weight :slight_smile: In april I was 247 lbs. I have stopped losing weight suddenly. I have been at the same weight now for almost three weeks. It is a little depressing actually. I tried a pair of Jammer GTs and they killed my forearms. I could not get comfortable on them.

Group rides are not an option here. They don’t have them. I am in North Platte NE. I would have to go to Omaha or Denver, which is about 4.5 hours either direction.

I guess the first investment I’ll make is in a better trainer.

To me, if the bike is comfortable, you will ride it more. Now maybe I can win the lottery and buy a better bike :slight_smile: I get tired of having to use a ton of bag balm :slight_smile:

Besides the weight issue, anything else training wise I can do to get my aerobic fitness increased faster and to go faster on the bike? I welcome any and all thoughts.

John

7

You could starting “doping”. Some of the “experts” on this site claim it is the only possible way to be a great cyclist :wink:

You could try Joe Friels (spelling?) “Triathlon Training Bible” I used it for a couple of years before I became an elite age group level poser. He also has a website that could help you set up a good training program with heart rate based training. You can also set it up manually using the book. Great workouts and info and it will slowly build up your training intensities.

8

Read Gordo Byrn’s site. The tips page has tons of good info on long course racing. As far as faster ways to improve, consistent training and improved body composition will be your “fastest”. Speed is basically power/weight ratio, you’re improving both sides of the equation. If you can’t get comfortable on the aerobars , just stick with the road position until you can get a better fitting bike. Long endurance workouts will be better for finishing a 1/2 than interval type workouts.

9

Medic,

My best advice is to stop worrying about bike pace. Get on a consistent training program; you’ll find plenty all over the web. Or find a decent coach that can give you a reasonably priced online program. Stick to that program, balancing all three disciplines, interspersed with bricks. I guarantee you that you will lose weight and you will gain bike pace. Just focus more on your program and consistency than speed.

I have not worried about speed in 3 years, yet I have gotten consistently faster every year through mere consistency and dedication to a plan that is achievable.

Best wishes.

Robert

10

I guess the first investment I’ll make is in a better trainer.

I don’t think you’d have to get anything more than a Perfornace Fluid Trainer ($150) for a good workout.

I use the Profile Air Stryke aerobars which have adjustable length. (I’m on a road bike as well) Right not my extensions are pushed pretty far in, giving me a “jammer”-like bar which is pretty comfortable…

Sorry, I know nothing about IM training though…

11

Too bad about the group rides. But I find the best way to increase speed by yourself would be to do intervals and hill repeats. I am not very scientific about how I do my repeats, but there are plenty of resources out there for good programs for intervals.

12

from a woman’s perspective:

first of all, you’re doing great. you’ve had signifigant weight loss and are probably training regularly. acknowledge these things first and foremost.

second, are you on a tight training plan (meaning, a good one)? If not, get hooked up to trainingbible.com there is a guy who works there that goes by the name of big daddy. he will tell you everything you need to know. in developing a tight plan, your training efforts will be maximized and your fitness will improve

third, remember that it takes time to drop weight. If that’s something you want to do, be patient. someone suggested a pound a week. i wouldn’t target anymore than that. give yourself until this time next year to be at your goal–and make sure that goal is a reasonable one. if you haven’t already, check out Dr. Phil’s weight loss book. I’m not such a fan of his but that book is excellent and I’ve dropped at least 8 pounds by using a psychological approach. It really is fantastic.

fourth. keep on track for your half. if you don’t have a HRM get one and wear it for your race. if you don’t do your race it would probably be very depressing for you b/c you’ve trained for it. do it and go slow. this time next year you’ll relish your big improvements in overall fitness, health, and body composition. it might even move you to tears.

fifth. in order to be better on the bike, spend time on the bike–plain and simple. forget about a better bike, and focus on quality training on it. I don’t believe that NO ONE rides bikes in your area (but then again i don’t know anything about where you’re from)–keep researching and look harder, you might just discover a diamond. invest in a solid trainer this year as soon as you can, and ride outside for as long as you can. save getting a new bike for next year–this will take away financial pressure, and you can target a better trainer instead (you’ll need it with fall and winter slowly approaching–even moreso than a better bike). when you get your new bike next year it will be like a dream come true.

sixth: are you a member of gym? if not join one if there is one near you. this will keep you fresh in winter as you can use ski machines, elliptical, etc. cross training is vital to mental freshness and overall health. if there’s no gym-get outside and hike in teh snow or snowshoe, whatever else you can do. this will pay big dividends.

final: you are doing great. being consistent and gradually improving the diet can make worlds of a difference. if you need a training plan but can’t afford a coach, trainingbible.com is cheap, easy and very effective.

good luck-kittycat

13

For the Pigman:

Swim in warm water without your wetsuit. The swim is in the drainage pond for a nuclear power plant and the water will be in the low to mid eighties.

Bike on hills. There are some big rollers on the second half of the bike.

Run on hills. There is a big climb coming back into the park; most people will walk up it, but you don’t want to.

Do all of the above in temps over 90 and humidity over 90%: it’s a steamy venue.

Good luck and have fun. I was signed up for the race but then my cousin had to go and get married and ask me to be in the wedding. Talk about messed up priorities.

Caleb

14

kittycat,

Wow! Great advice and encouragement. My ten dollars is in the mail to you. Use it for the new bike.

15

boothrand,

You shouldn’t discount the positive effect new “toys” have on training. What I mean is a new bike can make one get out to ride more than the “old” bike did. Riding more can ultimately make one ride faster because one is stronger from riding more.

Yes to ride faster one must ride faster. If one desires o ride faster, one has to work at riding faster. If the fastest one can ride is 20 mph, then a program for riding faster might consist of lengthening the time one can ride at 20 mph. Then trying to ride 21 mph for a distance. Then working to increase the length of time one can ride at 21 mph. Etc., etc., etc. Throwing in jump sprints will help too.

16

Try doing some shorter interval type workouts. Aim for over 20mph at a pace that is tough to maintain. Concentrate on good round push pull with both legs and stay aero. Do 1/2 mile at first and get longer or vary it between long and short. Then up it to 5 miles all out and learn to TT. These short rides will really aid in the long ride average. Do a workout like this once a week, soon you will feel strong in many different ways. After a while you may be able to handle a 25-35 mile ride at 20. Using your HRM allow your HR to go to 90%. It will suck at first but the dividends will be huge. I’ve been belting out 5 10 and 25mile TT’s and can now do 104 in 5hrs. I still strugle with 25 for the short ones but that struggle make 20 feel not to bad at longer distances.

17

I really appreciate the advice I have received. I have signed up for trainingbible.com and figured I’ll try it for a month. I also just received Don Fink’s new book, so I’ll take a look at that. I think I’ll just strip the aerobars off my road bike and just ride it as a road bike for a while (sniff… now I don’t look like a triathlete…I look like just another roadie…). I’ll keep everyone posted on the results. Again, any constructive criticism and advice is much appreciated.

Thanks,

John

18

I’m coached by Don Fink so I can personally attest to his methods. I went from 12:39 at IMFL before Don to 11:27 this year at IMLP with. The plan in his book is cose to the one i followed this year. Follow it and you will get faster.

Good luck!

19

Medic - lots of good comments but one key to losing weight AND riding faster is TITS :slight_smile: Time in the saddle!! This should be with intervals, hills (sub big gears into the wind in NE if necessary) and group rides if possible. There must be some roadies out there. The key, IMHO, to getting faster is to swim with swimmers, ride with roadies and run with the runners, i.e. always with faster people. The losing weight is basically discipline and it sounds like you are dedicatedenough with the weight you have lost. Good luck.

20

I don’t have anything to add about going faster on the bike as I am a BOP biker and trying to learn the same thing. I am getting the same answers.

I was posting about weight loss. I have managed to lose 40 pounds in the past four years. The important thing is to lose it slowly and consistently. If you lose 1/2 pound a week, you lose 26 pounds a year. Even 1/2 pound a week for 30 weeks and staying even the rest is 15 pounds a year. Don’t worry if your weight plateaus for a few weeks. This will happen from time to time. You may want to cut your calories a little. After all, if you are eating the same, working out the same and weigh less, you will need fewer calories to stay the same or lose weight.

Good luck and you have made great progress.