Speed Training

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How Can I Go Faster at the End of a Ride?

I got my first road bike three years ago and fell in with a group of racers at work. We've been doing fast 30-mile lunchtime rides with a good deal of climbing. I'm improving quickly, but I still get dropped near the finish. My friends say, "The only way to ride at 30 mph is to ride at 30 mph." How do I get to the next level? 

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How Can I Boost My Top Speed by 2 mph?

The 58-mile Tour of the Tucson Mountains is in late April. Two years ago I barely finished in the "platinum" group by riding it in just under two-and-a-half hours. Now the organizers have lowered the platinum time to 2:20, an average of 25 mph. How can I train in the next 8-10 weeks to push my average speed up by 2 mph? The course is fairly flat and I'll be in a large group.

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What's the Best Interval Training for Time Trials?

In a recent report, five different interval programs were studied, ranging from 4 8-minute intervals at race pace with one-minute recoveries to 12 30-second hard intervals with long recoveries. The conclusion suggests using the 30-second interval program in the final three-week tapering period before a time trial. This approach is unique compared to the standard recommendation that normally calls for much longer intervals. Your thoughts?

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Is This Time Trial Training too Tough?

I'm training for the World Senior Games 40-km time trial in October. My two critical weekly workouts are intervals descending from 7 minutes down to 1 minute, each done harder than the previous one. I also do a pyramid workout featuring 4x2 minutes at 90% of max heart rate, 12x1 minute at 92%, and 12x30-second sprints. In mid July, I'll begin doing 3-minute all-out repeats up a 5-percent hill one day each week, and 15-to-20-minute repeats at 90% of max heart rate on my TT bike on another day. What do you think? 

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