Looking for a training suggestion as I prepare for 2 mostly flat tours in Oct and Nov...

I am a (mostly) reformed Mountainbiker who climbs well but tends to struggle on flats. I am 4 months into cycling and have not yet bought a Training Bible or similar training book. As I am setting goals for these tours, I would like to focus my training on this problem.

Example: I've ridden the last 6 weekends with a local team doing 60-75 mile rides. I hold my own, help with pulls, and even feel strong until we reach a flat section with a few rolling hills. The group just powers forward and I eventually fall out. When we hit the steeper climbs, including a very steep 1-mile out of the saddle climb, I make up some time but never truly get back until we re-group.

I am surprised that I have so much trouble on the flats and excel in climbing. 6'5", 225lbs.

It is possible that you may not be positioned well on the bike, but most likely you need to do some speed intervals. The standard training for time trials is to do 10-20 minute efforts at your maximum sustainable speed, with perhaps two repeats and full recovery in between. Whether you can really make improvements in 4 weeks is open to question. The reason I raised the position issue is because it is quite unusual for someone of your size to be weak on the flats and then catch up on the hills. In these group rides you've been on, there must be some experienced riders who could check up on your position and give you some advice.

...do 10-20 minute efforts at your maximum sustainable speed, with perhaps two repeats and full recovery in between...

I was never fitted for this XL 2300 although I like the feel of it. The Trek dealer was not accomodating and I felt like a pain in his arse for being a (non-paying) warranty customer and all. The shop I currently ride with sold me my ventana MTBike and can address any fitting issues, which I will follow up on. Thanks for your suggestions....Steve

that give you the most problem? or both?.

If it is the short uphill section of the rollers then it may be you need to be doing anerobic training. Short very high intensity interval work. If you are also poor at the sprints then this could be the problem. It is common for the sprinter types to go anerobic and sprint up the short up side of the rollers and recover on the downside.

If it is the flats, then as Kerry said work on the long TT type intervals.

The other thing you may want to work on is the cadence. Since you are good at out of the seat climbing and come from a mountain bike background you are probably use to a lower cadence and have your best form and power at the lower cadence. Getting comfortable with a higher cadence may help you out.

Does the flat you get dropped on follow an uphill that levels off in a plateu? When I carried more weight these were a weak spot. If there was a down hill following an uphill I could catch back on or recover on the down hill side. But if it was an uphill and then flat I was in trouble. I would go into oxygen debt on the way up and then there was no way to recover if the tempo stayed high on the flat. If that is the case then again the TT type intervals will help. Dropping some weight would help also.

Whatever your problem, it should be fairly easy to correct. Most heavier riders die on the long hills. And most light weight riders die on the flats. It sounds like you have the power and stamina to make it up the long hill. With the right technique and training you should be able to be a powerhouse on the flats.

that give you the most problem? or both?.

I think my problem is more on the flats.

On my last group ride I got out of the saddle (on the flats) more frequently than I have in the past and I was able to keep in the group longer. But I was not able to do a pull, and eventually fell off the back of the group.

Where I typically get dropped: Around mile #30 of a mostly flat ride, we reach a steep climb over a canal that blasts my lungs…but it is not a long climb, 1/4 mile….then the road flattens out in a very slight climbing plateau for approx. 5 miles. (This is where I ultimately fall out of the pack). Then the road starts to climb steeper and steeper over 2 miles before turning into a out-of-the-saddle climb for 1 mile. The remainder of the ride varies, but I am able to keep up with most of the group and even help out in a pace line.

You touched on cadence which might also be a problem for me. I force myself to do 80rpm when riding alone, it often feels un-natural. I'm trying to mimick cadence of the experienced riders when in a group. I think I've seen improvements…I hope it continues as I make it a natural spin.

I will continue with the TT intervals and other suggestions….Many Thanks!

Steve

focus on turning smooth circles with the feet and legs and improving the cadence.