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Faster #8 - Recovery Nutrition...

You may have heard mention of limiting the amount of food that you take in while riding to 200-250 cal/hour (or in that range - it varies based on who you are and how hard you are riding). Because that's considerably less than the amount you are expending (in many cases - if you are riding slowly...

Posted to RiderX (Weblog) by ericgu on 07-02-2008
Faster #8 - Cadence

Armstrong had a fast cadence, and he won a millon Tours de France, so we should all ride at a high cadence, right? If you ask 10 cyclists about the importance of cadence, you'll get 3 different answers and 7 blank looks. Cadence is confusing, but the basic fact is that riding at a higher cadence...

Posted to RiderX (Weblog) by ericgu on 05-12-2008
Faster #7 - Heart Rate Monitors

Lots of the cool guys have heart rate monitors. Should you get one? I'm going to assume that you are doing a set of structured workouts. So, if you're doing that, you need to set your training zones. You can do that by taking a percentage that you determine use 220-age or one of the other formulas...

Posted to RiderX (Weblog) by ericgu on 03-11-2008
Faster #6 - Cadence drills

To travel at a given speed, you need to put out a given amount of power. You can either do that by pedalling slowly and putting a lot of pressure on the pedals, or by pedalling faster and putting less pressure on the pedals. Since the more pressure you put on the pedals, the faster your legs get tired...

Posted to RiderX (Weblog) by ericgu on 02-29-2008
Faster #5 - Specificity

Initially, you just start riding. Perhaps you're doing it for fitness, or to lose weight, or just for recreation. And then, at some point, you decide that you want to get a bit more serious, so you start riding a bit faster, riding a bit farther. And then you plateau. You're riding harder, but...

Posted to RiderX (Weblog) by ericgu on 02-25-2008
Faster #4 - Ceramic bearings...

Ceramic bearings - bearings with ceramic balls rather than steel balls - are a common choice by the top-end cyclists. So, how much do they really gain you? If I can, I try to figure out what sort of maximum gains you might see when from a specific increase. In this case, we can do a decent job, as we...

Posted to RiderX (Weblog) by ericgu on 02-09-2008
Faster #3 - Ride with the fast guys

or girls... This is probably the most common suggestion that riders give when asked how to get faster. I know that I got it, and it led me to head out on a lunch ride with some co-workers. At the time, I'd been riding for about a season, and had only done a small amount of riding with other people...

Posted to RiderX (Weblog) by ericgu on 01-26-2008
Faster #2 - Light Wheels

This time, we'll talk about whether lighter wheels make you faster. This last summer, I upgrade from a set of Bontrager Race X Lite wheels (which run about 1900 grams) to a custom set from OddsAndEndos (which run around 1500 grams). That's about 400 grams difference, which is about 0.9 lb. The...

Posted to RiderX (Weblog) by ericgu on 01-22-2008
Faster #1 - Aero bars

I've wanted to write more, but I've kept getting involved in big articles, and running out of steam partway through them. Instead of that, I'm going to write a series of short articles about whether something will make you faster or not. First up: Aero bars Drag reduction is important in...

Posted to RiderX (Weblog) by ericgu on 01-14-2008
Getting Faster - Training philosophy

When people first start riding, they rarely have any training philosophy other than "just go out and ride". And initially, that's enough - the mere act of riding at all puts a fair amount of training stress on your system, and you therefore improve. But as you start to ride more, you'll...

Posted to RiderX (Weblog) by ericgu on 10-27-2007

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