How much can I improve?

[BeatPoet]

Hi

I hope this doesn't come across as a false modesty post because I hate them! I'm hoping I can get the thoughts of others who might have had a similar experience.

I should start by saying I've always had bikes and for the last 4 or 5 years I've done a reasonable amount of cycling over the summer months - sometimes up to 40-50 miles at the weekend and 10-20 miles a couple of times during the week - so I'm not a complete beginner. But I've never been in a club.

However I signed up to do a 100 mile sportive a couple of months ago and decided to do some "serious" training for the first time in my life at the age of 49. I've been averaging 160 miles a week since. Mainly laps round a hill during the week and 60-70 milers at the weekend. At the same time I signed up for Strava just to see how I compared to others and track my progress.

I've also dropped from 84kg to 75kg over that period. I'm 6ft 1in and fairly light framed. I can see that I could lose another 2kg and be as lean as I'd want to be. I wouldn't call myself a natural athlete but I've surprised myself by how much I've improved since starting training. I'm in the top 1% or better on a lot of Strava segments which have been ridden by 3-5000+ people.

I also happened by chance to come across a veteran racer (40+) who has won nationally while out training one weekend and had a chat with him for a while. I followed him on Strava and compared my training times with his. He's around 6% quicker on average. I've only ever ridden solo up to this point and usually do about 18mph over hilly terrain for 3-4 hrs.

I'd hate to let all of that effort slip after I've done the sportive next month and so have decided to join my local cycling club with the intention of trying some racing next year. I know racing's a completely different level and I'm likely to find it tough to start, but at least it gives me something to aim for.

I know this was quite a long winded post but I thought I should put it all in context! So my question is - how much can I improve if I keep training and start incorporating intervals and some weight training on a regular basis? I know it's a bit like asking how long is a piece of string but I'm sure some of you must have gone through a similar experience?

Cheers!

[NATURAL ANKLING]

Hi,
What are you wishing to achieve

[BeatPoet]

I want to try some racing - probably over the 60-80 mile distance just to see what it's like. So training for that I guess. I know there's a lot more to racing than just training but I'd like to start with a decent level of fitness and then take it from there.

[tatanab]

I want to try some racing - probably over the 60-80 mile distance.

That implies massed start racing for which you need considerable bunch riding experience so that you are not a danger to everybody including yourself. Joining a club is the first step to getting that experience. To start with, riding time trials will give you some indication of how you are going. Most clubs run short time trials over 10 and 25 miles, but to ride longer ones usually means riding "open events" which again means you need to be a member of an affiliated club.

Riding with a club can be better race training than riding on your own because the temptation in solo riding is to ride steadily whereas the group pace is likely to be choppy which forces you outside that comfortable steady pace, also there is the natural competitive element in such riding - I'm going to beat Fred up this rise today.

[whoof]

I want to try some racing - probably over the 60-80 mile distance just to see what it's like. So training for that I guess. I know there's a lot more to racing than just training but I'd like to start with a decent level of fitness and then take it from there.

Unfortunately you've picked pretty sparse distance range.

If you are looking to do bunch racing with BC then there are categories starting at 4th then moving up 3rd, 2nd, 1st and Elite. Events are put on for various groups, see link. Go race introductory races for 4th only are a maximum of 30 minutes. Events for 3rd -4th (regional B) are mostly flat circuit races of about 30 miles but a maximum of 90 km (56miles). In fact the majority of bunch races are relatively short circuit races.

Use the BC link to search for events in your area.


https://www.britishcycling.org.uk/road/ ... ifications



The LVRC put on races for the over 40s. Some areas have lots of racing other none at all. Looking at the calendar I couldn't see any events (I didn't look at all the pages) in your range.

http://www.lvrc.org.uk/race-calendar/

Time trails are generally 50 miles and then jump to 100 miles.

As to how much you will improve, generally if people do some specific training rather than just riding they initially improve quite quickly i.e. knock a couple minutes of a person best in 10 mile time trial. But as you improve the base from where you are trying to improve from has got higher so they then find their level. It then becomes difficult to improve by a couple of seconds.

[BeatPoet]

Ok thanks for the links!

[NUKe]

joining a club was the best start, so you have already thought about that, if you want to race. most club run evening time trials of 10 miles normally over the summer months, and a good start to competition riding. Cat 4 racing is brutal largely because it is full of lots of others wanting to give it a try and many don't understand race etiquette, but it is the only way really learn and to get into racing, you will usually find someone of your own standard who you can tussle with, but be prepared for the odd spill.
The best training for this is usually the club runs and training rides. The vets race are becoming more competitive year on year as people retire early and have the time to put proper training in.

Sportives can vary some attract some quite good riders and can be a real blast particularly if you get into a fast group on the road. Other are more like charity rides too many riders of quite low ability.