REVIEWS DEALS BIKESHOPS TRAILS

What do you need to do to get faster?

13515 Views 110 Replies 54 Participants Last post by tommyrod74, Feb 2, 2022

LMN

Discussion Starter · Nov 15, 2021

Obviously increasing power and losing weight would be beneficial for everyone. But if you have been training for a while those changes are going to be small and there are other areas that we can make some gains.

For me there are two areas.
1. Descending Endurance. I have really good pace but on the long descents that are found in our races fatigue impacts my pace. Two things, calve endurance and upper body strength endurance. Calves I am working on through running and upper body through push-ups.

2. Back endurance. My back will go tight mid-race and it absolutely kills my power output. The culprit is a combination of weak muscles on one side and tight muscles on the other. Some target strength and stretching exercise seems to be really helping.

Reactions: 3

1 - 20 of 111 Posts

tick_magnet

· #2 · Nov 15, 2021

More time to lay down more volume.

Reactions: 1

FJSnoozer

· #3 · Nov 15, 2021

Loose weight and add power.

Basically getting back to my pre Covid/Pnemonia state and adding 15 watts on top of that.

A strong back is always an asset. Incorporating hang cleans, DLs and pull-ups and push-ups back into my routine.

Sent from my iPhone using Tapatalk

Reactions: 1

VegasSingleSpeed

· #4 · Nov 15, 2021

Lose weight.

csteven71

· #5 · Nov 15, 2021 (Edited)

Drop 15-20 pounds of weight I’ve put on since spring of 2020. To be fair 2020 was my biggest time and mileage year ever but 2021 got taken astray due to a torn meniscus.

mlx john

· #6 · Nov 15, 2021

take chances...

Reactions: 1

kevine1785

· #7 · Nov 15, 2021

I have been adding some HIIT weight training. Look at some Kettle bell training. It has helped me tremendously. Here is a great 30 min workout I try to get in 3-4 time / week (I go lighter on the back exercise):

Reactions: 2

ccm

· #8 · Nov 16, 2021

Well beside finding the fountain of youth, having some better weather would help

NordieBoy

· #9 · Nov 16, 2021

An Epic Evo would help.

Reactions: 1

LMN

Discussion Starter · #10 · Nov 16, 2021

ccm said:
Well beside finding the fountain of youth, having some better weather would help

Is it raining? Dry day in Kamloops

ccm

· #11 · Nov 16, 2021

WOW Kamloops Airport - Past 24 Hour Conditions - Environment Canada
you weren't being sarcastic
or is the mud unrideable?

LMN

Discussion Starter · #12 · Nov 16, 2021

ccm said:
WOW Kamloops Airport - Past 24 Hour Conditions - Environment Canada
you weren't being sarcastic
or is the mud unrideable?

Different world up here.

ccm

· #13 · Nov 16, 2021

dailyhive.com

Vancouver cut off from rest of BC as extreme weather closes highways (PHOTOS, VIDEO) | News

A number of major highways around southern BC have been completely shutdown because of flooding and mudslides in the region.

dailyhive.com

Well with all the roads blocked due to mud slides and floods, you will have your trails to yourself for some time

LMN

Discussion Starter · #14 · Nov 16, 2021

ccm said:
Vancouver cut off from rest of BC as extreme weather closes highways (PHOTOS, VIDEO) | News

A number of major highways around southern BC have been completely shutdown because of flooding and mudslides in the region.

dailyhive.com

Well with all the roads blocked due to mud slides and floods, you will have your trails to yourself for some time

We have some refugees from Squamish staying with us. They have already picked their bike for the week.

Pretty wild times!

r-rocket

· #15 · Nov 16, 2021

For me I need faster recovery after exceeding my max heart rate.

This gets me every time. Either I blow up my heart rate and I am forced to back way off, or I ride way too conservatively because I'm trying too hard to keep from blowing up. After the trails close for snow, I'll be doing lots of uphill sprint practice sessions on the road with my 'cross bike during the off-season.

Stonerider

· #16 · Nov 16, 2021

I need clean up my diet. I'd like to lose 15 - 20 pounds while not affecting my recovery from workouts. It really takes willpower to achieve that dual goal at age 53 without taking banned drugs.

Reactions: 2

pmachan

· #17 · Nov 16, 2021

LMN said:
2. Back endurance. My back will go tight mid-race and it absolutely kills my power output. The culprit is a combination of weak muscles on one side and tight muscles on the other. Some target strength and stretching exercise seems to be really helping.

This is a big one for me, if I have a ride where my back doesn't bother me, which only happens if I don't ride hard for longer than say 15-20 min at a time, then I can keep putting power down it seems like. Problem is races, don't have that option, I find every year the time to lower back issues during riding gets smaller and smaller. This year, for the first time, my back is starting to act up in CX races. Getting older blows.

Reactions: 1

LMN

Discussion Starter · #18 · Nov 16, 2021

pmachan said:
This is a big one for me, if I have a ride where my back doesn't bother me, which only happens if I don't ride hard for longer than say 15-20 min at a time, then I can keep putting power down it seems like. Problem is races, don't have that option, I find every year the time to lower back issues during riding gets smaller and smaller. This year, for the first time, my back is starting to act up in CX races. Getting older blows.

Have you been assessed by a good physio with a sports background? Tight quads and hip flexers are among the culprit for me. A good physio can really help you sort things out.

Reactions: 1

abeckstead

· #19 · Nov 16, 2021

I can maybe drop 5-10lbs, but pretty 'slim' already in most peoples eyes as I'm 6'4" and 190-195 usually.
I need to focus on my off bike training more these next few months.
Then I think I will reward myself with some carbon goodies for my bike 😅

Reactions: 2

J.B. Weld

· #20 · Nov 16, 2021

For me there's not much hope but I did manage to get a bit stronger over last year. Possibly I could see another year or two of improvement but @60 I know my days are numbered.

I think anyone who doesn't already use a power meter and follow some sort of structured plan would benefit most from getting on board with those 2 items.

At least most people would.

Reactions: 1

1 - 20 of 111 Posts

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