I just got back from a 20-mile group ride that runs out of Warrenton, VA, every Tuesday. They usually ride the first half easy, the second half as an interval training session. This is normally a bit short for me ... I typically get dropped fairly early once they decide the warm-up is over. I may reel in a few dropees from the lead group late in the ride, but the speed is way over my head and I'm not really in my element until the mileage starts getting to 50-ish.

I really surprised myself with my performance tonight. I actually hung with the main Peloton all the way to Green Rd (trust me, for me, that's huge improvement). A second group with riders who usually drop me easily lagged far behind. We were clipping along in the high 20's ... I saw 30 mph on the computer a few times on gentle down grades.
Now, no way was I gonna run with the big dogs for long. Word has it one of the lead group is a former pro who has trained with Lance Armstrong, another guy with an Army team, and a semi-pro, plus a few others who race regularly.

The consensus among us dropees is "Those guys are REALLY fit." Plus, I'm either on the cruiser or the Paramount fixte (83 gear inches, 26 pounds, plus my 13-pound backback they call "the parachute", and the lights). This night I was on the Paramount. Keep in mind, my legs are doing about 100 rpm at 25 mph on this bike.

This is a big improvement over my last ride with them on this bike, and I'm trying to decide which of the following factors is the most important.

1) Two weeks ago was the Big Week, the Tour de Canal. All on the singlespeed cruiser: 97-mile training ride on Monday, 28 mile recovery spin Tuesday (the group dropped me in the first half mile, where usually the cruiser can hang in remarkably well during their warmup spin), then the C&O towpath the following weekend. Basically, it was about a 317 mile week, although I'd characterize almost all of it as easy base miles, and ridiculously flat.

2) The one spirited interval on the Tour was a ten-mile dash as the Lantern Rouge of a testosterone-hyped paceline that was doing 18-19 mph (on dirt two-track with MTBs). That had my HR pegged at my AT for a good while.

3) My weight dropped two pounds since the Big Week. Not surprising, as I probably burned something close to 12,000 calories!

4) Due to various lame excuses such as having to work for a living and Ivan coming thru VA and dropping 40 tornados on the state including three that hit some of my favorite ride routes, I didn't bike at all last week.

I'm inclined to think the huge number of easy base miles, while wonderful exercise, were not likely to make me faster.

Could a single 10-mile interval have made that much difference?

The weight loss did make one difference ... I usually am uncomfortable in the drops for long. I usually spend a lot of times leaning on the hoods. But I was trying to reel in another dropee, also riding his hoods, and decided it would be a good time to go to the drops. Hey! I was suddenly more comfortable down there. Shedding some fat in the right places made me more flexible. So that accounts for a mile or so in which I picked up about 1 mph and actually wound up with somebody drafting ME for a change, until I got lazy and went back to the hoods.

I'm thinking the layoff may have made the big difference, especially compared to the previous outing (dropped way earlier than normal the day after a training century).

How long a layoff is beneficial if you're interested in a go-fast ride?

A week or two after a hard effort, you get a nice bounce, particularly if you've rested well in between. Whether it stays is problematic.

Is pretty common in most training before a big race or event. You still need to get on the bike every other day or even every day, but take it easy and don't go too long. Some believe that you should mix in a short interval session a couple of days before just to keep the legs use to it.


A week or two after a hard effort, you get a nice bounce, particularly if you've rested well in between. Whether it stays is problematic.

My guess:

You are lighter, a bit more fit and had a little taper going to. Add in that this is the end of the season and most racers in Virginia seem to be easing off the throttle as we head for the offseason, so the pace may have been a bit slower and alot more steady then in July when many riders are out for blood.

FWIW: a huge number of base mile, with the right mix of intervals and recovery will make you faster, as will dropping a bit of weight and gaining flexibility (your drops story). Its all power to weight ratio- and it sounds like you improved yours.

Maybe you should try some cross with your spiffy form? We have a nice Cyclocross race in Charlottesville on Oct 3rd.

;)

I've always wanted to try it. Alas, my wife has us booked every weekend in October (my pennance for her allowing the Big Week and training all summer).

There's also the matter of the bike. I don't have a proper CX bike. The Paramount comes close (32 mm tires and 36-spoke wheels) but I'm disinclined to race that collector's item off-road. The cruiser would be a sporting proposition, but it can't be configured below 40 lbs, and is a bear to carry on my shoulder. My MTB is a 32-lb piece of junk that is seriously neglected and in need of service.

What's an appropriate entry down there?

I've always wanted to try it. Alas, my wife has us booked every weekend in October (my pennance for her allowing the Big Week and training all summer).

There's also the matter of the bike. I don't have a proper CX bike. The Paramount comes close (32 mm tires and 36-spoke wheels) but I'm disinclined to race that collector's item off-road. The cruiser would be a sporting proposition, but it can't be configured below 40 lbs, and is a bear to carry on my shoulder. My MTB is a 32-lb piece of junk that is seriously neglected and in need of service.

What's an appropriate entry down there?

An inexpensive cross bike is the best way to go- Redline makes some nice affordable ones that still fly on the cross course. Plus they make great gravel road/nasty weather bikes.

Another option is an inexpensive hardtail mountain bike- even a used one would be fine, plus you could do some trail riding every now and then. Something like a Specialized Rockhopper or a used Stumpjumper would fit the bill nicely.

Either way would be a nice option for your fleet, and give you additional riding options year around.

:)