Riding slower than your normal pace
#26
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we find our own equilibrium. but on Monday, I had an interesting occurrence, heavy breathing. I don't know if I was eager to meet a goal, so was riding harder than normal, or if it was the excessive heat. it was a dirt trail so I can't judge my performance by the computer stats. by the end of the ride I had a mild case of laryngitis, which never really happens to me from a ride. maybe I was dehydrated?
#27
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I am guilty of this. Not just of riding too hard on days when I should be recovering, but riding on days when I really, really shouldn't be riding at all. I probably have a significantly depressed heart rate on one ride per week.
I did a fairly brisk solo century on the first of the month, and on my "recovery" ride the following day, simply could not elevate my HR above 127bpm. I nevertheless keep staring at my speed, and pushing myself when I knew I shouldn't.
Group riding would probably help with this-- the local clubs are sloooooowwww. But they also have start times and regular routes, and I'd just rather not.
I really want to go get on the bike today (Friday is a non-riding day) and I literally have to talk myself out of it. Because I did an hour of threshold yesterday, am set for probably ~70 miles tomorrow, and need the day off.
So I totally get it.
I did a fairly brisk solo century on the first of the month, and on my "recovery" ride the following day, simply could not elevate my HR above 127bpm. I nevertheless keep staring at my speed, and pushing myself when I knew I shouldn't.
Group riding would probably help with this-- the local clubs are sloooooowwww. But they also have start times and regular routes, and I'd just rather not.
I really want to go get on the bike today (Friday is a non-riding day) and I literally have to talk myself out of it. Because I did an hour of threshold yesterday, am set for probably ~70 miles tomorrow, and need the day off.
So I totally get it.
I did a century Monday and could not get my heart rate up on Tuesday during a 30 mile fixed gear ride. Legs felt like lead and cadence kept falling off, bogging down. The flip/flop hub came in handy with a larger sprocket on the other side but it was clear that I was too ambitious the day after a big ride.
I want to get on the bike today as well but did 50 miles last night and am planning on attending a fast group ride tomorrow.
The idea about slower club rides is good. Going out with the slower groups early in the season used to be standard practice for some guys I ride with.
-Tim-
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rest is good
#29
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Same here. Most of my riding is on my work commute, where I'm often taking my place in motor traffic so I like to keep up the pace simply to better fit in. Then too, I often ride fixed gear, where slowing down means lugging the one and only gear at a low cadence... which can feel harder than spinning it up to a more efficient pace.
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As an experiment .... i have read all the posts here and am not going to bicker with any posters.
If the world ends tonight, you will know I should have bickered.
If the world ends tonight, you will know I should have bickered.
#31
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The depressed HR is a real bear, especially when you get to any sort of incline. The low HR makes clearing waste from the muscles really difficult, so after even just a few minutes of climbing, my legs feel like sandbags.
For most of 2016, I was riding 7 days a week, with an occasional day off, usually due to scheduling. In 2017 I consciously dropped to 6 days a week, not riding on Tuesdays, and was really good about it-- I only rode on 7 Tuesdays.
This year, I'm trying to ride only 5 days a week, not riding on Mondays and Fridays. And it really, really helps. I had a perfect August-- 22 rides in 31 days, did not ride on every off day. Did 11 rides over 100km and ended the month with 1,065 miles.
It took me almost 4 years, but I now recognize that the recovery can be as important as the riding, physically and mentally.
For most of 2016, I was riding 7 days a week, with an occasional day off, usually due to scheduling. In 2017 I consciously dropped to 6 days a week, not riding on Tuesdays, and was really good about it-- I only rode on 7 Tuesdays.
This year, I'm trying to ride only 5 days a week, not riding on Mondays and Fridays. And it really, really helps. I had a perfect August-- 22 rides in 31 days, did not ride on every off day. Did 11 rides over 100km and ended the month with 1,065 miles.
It took me almost 4 years, but I now recognize that the recovery can be as important as the riding, physically and mentally.
#32
Banned
At 70 my usual pace is slower , but I just stay within town, now, anyhow..
@ 50 I spent most of a year, 9 months on a bike tour , not hurrying, thru Ireland, & Scotland.
@ 50 I spent most of a year, 9 months on a bike tour , not hurrying, thru Ireland, & Scotland.
#33
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The minute I feel an urge to buy a heart monitor or measure my cadence is the time I will quit biking. I do this instead of other fitness activities because it's fun to ride fast when I feel like it, which is most of the time, and fun to ride slow if I want to savor something. If I need recovery time, I just take a day off.
If I'm going to have to pay attention to monitors and schedules, I'm going to do it in an activity where I don't have to worry about getting hit by a car. The reason I chose biking is because I can have fun being spontaneous, and because it's fun, I do a lot more of it than I would do any other fitness activity.
OP--if someone who has never met you starts outlining the "right" training regimen for you, ignore them. They're just like someone telling you your shoe size without measuring your feet. If you're enjoying riding fast, don't worry about it--if you were overdoing it, it wouldn't be enjoyable.
If I'm going to have to pay attention to monitors and schedules, I'm going to do it in an activity where I don't have to worry about getting hit by a car. The reason I chose biking is because I can have fun being spontaneous, and because it's fun, I do a lot more of it than I would do any other fitness activity.
OP--if someone who has never met you starts outlining the "right" training regimen for you, ignore them. They're just like someone telling you your shoe size without measuring your feet. If you're enjoying riding fast, don't worry about it--if you were overdoing it, it wouldn't be enjoyable.
#34
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For some reason, there was a day this summer when the entire town of Dracut MA smelled like a giant dog turd. Seriously, it smelled awful for about 5 miles. I decided to ride through it as fast as I could, but then found I was getting more disgusted by breathing hard. I just kept going fast though because I figured if I slowed, I'd still be breathing pretty hard but be immersed in the smell longer.
No idea what happened, I've ridden through there many times since, and no hint of that smell again.
#36
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I too ride almost exclusively solo. I can only "slow down" if I am with someone who rides naturally slower than me and I end up surging ahead and than crawling. My "high" pace only becomes a problem on unfamiliar or less frequently taken routes that are > maybe 60 miles. It becomes unsustainable but let I still drift up putting unneeded stress when I shouldn't have too. In the past I had an app that would announce the time of every previous mile and I would force myself to slow down to a soft target. Can't say it helped because I didn't know of an actual target to plan for. The problem for me is there are no physical/mental triggers that gradually come into play, they seem to come suddenly after a 10 minute break at the 75 mile point for example and by then it is too late. I don't have an answer but as time goes on and I ride more and longer, I am getting better at long day pacing and getting better at just riding longer in general but I still fail occasionally on very hot or when I underestimate the impact of the roughness of a gravel road.
Last edited by u235; 09-07-18 at 11:03 AM.
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OP, I use the "one gear lower" method to try and conserve some energy. Whatever gear you think is ok just shift down and spin a little more. I needed to do that on a particularly windy day riding up the Hudson Greenway MUP, for example. Also, if you see anyone pass you, then let them go. You ride your ride and they can ride their ride. Actually, I ended up catching the guy that passed me on the MUP later on after crossing the GWB. So maybe he was burning too many matches for that ride and needed to do the same. This technique let me leave some in the tank especially on the return trip home so I have enough energy to play with my 5 year old kid later on. I also take the weekend off. So those are my rest days.
#38
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Some very good posts in this thread but also lots of knee-jerk posts. Some are clearly responding to posts they have not fully read.
No one is telling the OP how to train, or that he has to train at all. That wasn't said by anyone.
The OP asked for reasons why someone would ride slow. Athletic training is one such reason. The entire point of bringing up heart rate monitors was that it helps an athlete see when they are riding with too much intensity for their training plan. If a rider is not training then this is a moot point but that doesn't diminish the validity of the reason. Athletic training is a valid reason for riding slow - recovery rides and base miles.
Its fine if someone doesn't want a GPS or heart rate monitor but owning a heart rate monitor doesn't preclude anyone who does from going slow, being spontaneous or having fun.
-Tim-
No one is telling the OP how to train, or that he has to train at all. That wasn't said by anyone.
The OP asked for reasons why someone would ride slow. Athletic training is one such reason. The entire point of bringing up heart rate monitors was that it helps an athlete see when they are riding with too much intensity for their training plan. If a rider is not training then this is a moot point but that doesn't diminish the validity of the reason. Athletic training is a valid reason for riding slow - recovery rides and base miles.
Its fine if someone doesn't want a GPS or heart rate monitor but owning a heart rate monitor doesn't preclude anyone who does from going slow, being spontaneous or having fun.
-Tim-
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I think it's a sweet-spot cadence thing - spinning the pedals without enough resistance (i.e., slower than normal pace) feels like MORE work (and wasted work) than going up a gear, riding a bit a faster, yet with more resistance.
One of my main rides only has 6 speeds and that's the sense I get when stuck at a pace between two gears.
One of my main rides only has 6 speeds and that's the sense I get when stuck at a pace between two gears.
#40
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The hardest rides I do, psychologically, are the recovery rides where I am supposed to ride at an easy pace.
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#43
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#44
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Some very good posts in this thread but also lots of knee-jerk posts. Some are clearly responding to posts they have not fully read.
No one is telling the OP how to train, or that he has to train at all. That wasn't said by anyone.
The OP asked for reasons why someone would ride slow. Athletic training is one such reason. The entire point of bringing up heart rate monitors was that it helps an athlete see when they are riding with too much intensity for their training plan. If a rider is not training then this is a moot point but that doesn't diminish the validity of the reason. Athletic training is a valid reason for riding slow - recovery rides and base miles.
Its fine if someone doesn't want a GPS or heart rate monitor but owning a heart rate monitor doesn't preclude anyone who does from going slow, being spontaneous or having fun.
-Tim-
No one is telling the OP how to train, or that he has to train at all. That wasn't said by anyone.
The OP asked for reasons why someone would ride slow. Athletic training is one such reason. The entire point of bringing up heart rate monitors was that it helps an athlete see when they are riding with too much intensity for their training plan. If a rider is not training then this is a moot point but that doesn't diminish the validity of the reason. Athletic training is a valid reason for riding slow - recovery rides and base miles.
Its fine if someone doesn't want a GPS or heart rate monitor but owning a heart rate monitor doesn't preclude anyone who does from going slow, being spontaneous or having fun.
-Tim-
"Most people ride too long and too hard on recovery rides. Most people ride zone 1 and low zone 2 aerobic base miles too hard as well, or they ride zone 3 and think they are doing aerobic base miles.
This is one of the beauties of a heart rate monitor and correctly calculated heart rate zones. It helps with focus and discipline."
If you weren't intending to imply that there is a particular "right" and "focused and disciplined" way of doing things, you really shouldn't start with two statements about how "most people" are doing it wrong.
Hey, if knowing a bunch of data works for you, fine, but I really don't think you're being honest with yourself about how strongly you implied it was necessary to do things "right".
#45
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You really need to look at how you express things before you accuse people of knee-jerk reacting to what wasn't written:
"Most people ride too long and too hard on recovery rides. Most people ride zone 1 and low zone 2 aerobic base miles too hard as well, or they ride zone 3 and think they are doing aerobic base miles.
This is one of the beauties of a heart rate monitor and correctly calculated heart rate zones. It helps with focus and discipline."
If you weren't intending to imply that there is a particular "right" and "focused and disciplined" way of doing things, you really shouldn't start with two statements about how "most people" are doing it wrong.
Hey, if knowing a bunch of data works for you, fine, but I really don't think you're being honest with yourself about how strongly you implied it was necessary to do things "right".
"Most people ride too long and too hard on recovery rides. Most people ride zone 1 and low zone 2 aerobic base miles too hard as well, or they ride zone 3 and think they are doing aerobic base miles.
This is one of the beauties of a heart rate monitor and correctly calculated heart rate zones. It helps with focus and discipline."
If you weren't intending to imply that there is a particular "right" and "focused and disciplined" way of doing things, you really shouldn't start with two statements about how "most people" are doing it wrong.
Hey, if knowing a bunch of data works for you, fine, but I really don't think you're being honest with yourself about how strongly you implied it was necessary to do things "right".
I did not imply there was a right way of doing things. I stated that there is a right way to train.
My concern is training specifically and exclusively.
There are surely incorrect ways to train and going too hard on recovery days or during base training are mistakes many make. It is not possible to understate how slow and boring a recovery ride or a base miles can be. Most simply go too hard and call it recovery because its Monday or base because it happens to be early spring.
To the OP's question of why, recovery and base miles remain valid reasons to ride slow. That hasn't changed.
-Tim-
Last edited by TimothyH; 09-07-18 at 03:08 PM.
#46
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There is no one right way to train, either. if there were .... we wouldn't have trainers. One trainer would make a video explaining every aspect of the "right" way to train, and everyone would buy it. End of story.
A lot of posters (but never Me, of course ) fall into the trap of thinking that what they spent years learning, and works really well for that poster, are the best way to do things ... when likely they are only best for that poster ... and maybe, in some cases, aren't even the best, but the poster is satisfied with his/her results.
There might be "incorrect" ways to train ... depends on the definition, but I'd say any sort of training that made you generally unfit to practice the sport for which you are training----generally unfit as in unable to compete, as opposed to tired the day after a hard session---could be called "incorrect" training ... but beyond that there are all kinds of ways and all kinds of goals/ Whatever you do and think you do really well, someone does better ... and someone else does worse. And even more people do Differently.
Abslutes are wonderful rhetorical gambits but don't hold up well under scrutiny.
A lot of posters (but never Me, of course ) fall into the trap of thinking that what they spent years learning, and works really well for that poster, are the best way to do things ... when likely they are only best for that poster ... and maybe, in some cases, aren't even the best, but the poster is satisfied with his/her results.
There might be "incorrect" ways to train ... depends on the definition, but I'd say any sort of training that made you generally unfit to practice the sport for which you are training----generally unfit as in unable to compete, as opposed to tired the day after a hard session---could be called "incorrect" training ... but beyond that there are all kinds of ways and all kinds of goals/ Whatever you do and think you do really well, someone does better ... and someone else does worse. And even more people do Differently.
Abslutes are wonderful rhetorical gambits but don't hold up well under scrutiny.
#47
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I did not imply there was a right way of doing things. I stated that there is a right way to train.
My concern is training specifically and exclusively.
There are surely incorrect ways to train and going too hard on recovery days or during base training are mistakes many make. It is not possible to understate how slow and boring a recovery ride or a base miles can be. Most simply go too hard and call it recovery because its Monday or base because it happens to be early spring.
To the OP's question of why, recovery and base miles remain valid reasons to ride slow. That hasn't changed.
-Tim-
My concern is training specifically and exclusively.
There are surely incorrect ways to train and going too hard on recovery days or during base training are mistakes many make. It is not possible to understate how slow and boring a recovery ride or a base miles can be. Most simply go too hard and call it recovery because its Monday or base because it happens to be early spring.
To the OP's question of why, recovery and base miles remain valid reasons to ride slow. That hasn't changed.
-Tim-
#48
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Riding slower than your normal pace
I think that wanting to ride faster is a natural sucession after warming up (whether training or not on your commute).
Furthermore, as a cycle-commuter,
I have noticed that it's hard for me to bring myself to ride slower than is my normal pace (which, of course, varies due to road conditions)….
When commuting to work, I usually try to drop the tempo so as to not sweat too much, but after a short while I always find myself going for it again.
It's like "why ride slower, if riding a bit faster doesn't take a noticeable amount of energy more" - until you get to the point where the increase in energy spent becomes noticeable. The only times I do go slower than usual is if I'm not feeling well.
Is it the same with you?
When commuting to work, I usually try to drop the tempo so as to not sweat too much, but after a short while I always find myself going for it again.
It's like "why ride slower, if riding a bit faster doesn't take a noticeable amount of energy more" - until you get to the point where the increase in energy spent becomes noticeable. The only times I do go slower than usual is if I'm not feeling well.
Is it the same with you?
How do you warm up?I had previously replied last year to this thread on the Road Cycling Forum, “Pre & post warm-up warmdown.” I have tried to “quantify” my answer (distance and intensity):.
How much if any do you do before and after a ride?
..A ride where you need to shower afterwards...
..A ride where you need to shower afterwards...
For me, that’s a ride of minimum of ten miles, and my commute is a minimum of14 miles.I only warm up, and then ride at cruising pace to the end.
When I first started a training schedule for a century, I noted at what mile I spontaneously realized I felt completely warmed up, i.e. I did not consciously look for it, and it usually occurred at about 6 miles. My basic riding routine is:
When I first started a training schedule for a century, I noted at what mile I spontaneously realized I felt completely warmed up, i.e. I did not consciously look for it, and it usually occurred at about 6 miles. My basic riding routine is:
…to ride at my RPE [Relative Perceived Exertion] of 50% for six miles to warm up, then cruise at an RPE of 60%, and do intervals (on hills) at 70%.
For the first few years when I started commuting to work, I would dream that I had to be there for a critical procedure the first thing in the morning, and I was too far away to get there on time.
Much like that paradigmatic dream of going for a final exam, and can’t find the room / didn’t attend the class.
Much like that paradigmatic dream of going for a final exam, and can’t find the room / didn’t attend the class.
Last edited by Jim from Boston; 09-07-18 at 04:10 PM.
#49
Senior Member
Coaches in VeloNews podcasts have pointed out that high intensity training like intervals should be much harder than most athletes make them. Similarly, recovery rides should be much easier. I'm with the OP though. It's fricken hard to spin along at 14.8 mph and see any point to it. However, the physiological benefits to recovery rides are well documented and the drawbacks to not doing real recovery are equally well documented.
One tip I have for recovery rides: wear something less roadie. For example, I throw on Wayfarers, baggy shorts and a t-shirt if I'm doing a recovery ride. It's a subtle reminder that it's not supposed to be a hard ride.
One tip I have for recovery rides: wear something less roadie. For example, I throw on Wayfarers, baggy shorts and a t-shirt if I'm doing a recovery ride. It's a subtle reminder that it's not supposed to be a hard ride.
#50
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The only time I have trouble with pacing is climbing while mountain biking. I really have to keep telling myself it's okay to climb slowly. I've ruined rides by pushing too hard on a climb and feeling like crap for the rest of the ride.
Last edited by Pendergast; 09-07-18 at 05:06 PM.