Michigan Mountain Biking Association
Doc_d wrote:1) Ride a lot
2) Ride really hard and really easy. Most people go out and ride at their "max comfortable pace" all the time. Riding around at 17 MPH all the time will make you good at riding 17 MPH. You should either be stressing your system or recovering.
Give it some time... It takes weeks of consistent work to start seeing the benefits. But over the course of a summer you can make huge improvements. Then the trick is to try to maintain those through the next season (which is where I *SUCK*).
Doc_d wrote:20 minute efforts are mentally very tough. It takes a little practice to get good at them. Most people go out way, way, way too hard.
My best 20 minute power is a measly 240 watts. When I start a 20 minute test those 240 watts feel pretty easy for the first few minutes. Without a power meter I'm sure I'd go out at 400 - 500 watts for the first couple minutes, completely blow up and end up with an average considerably under 240 watts for the 20 minutes.
So when people say it's an "all out effort". They mean the best power you can sustain for 20 minutes. Ideally your power output during the first minute is very close to the power output of the last minute. If you start out "sprinting" you're going to blow up and end up with a poor overall performance over the full 20 minutes. So it takes some practice to gauge the effort you can sustain for a full 20 minutes but also have given it everything you had over that 20 minutes.
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