I am slowly adding power and pace to my rides. Yesterday’s and today’s bike ride data summaries are below, sourced from Strava.
As you can see I added distance, elevation and speed to my rides. This is important because I actually had to think about this. As I am increasingly coming to believe, almost all speed gains come from climbs rather than fast downhill cycling. This is partly because cycling where I do there are very few long stretches of downhill or flat road so I just cannot put together long speed segments, and also because I naturally rest a little during downhill segments. I also would suggest that there is more to be gained from working harder on climbs. There seems to me to be more capacity for improvement as I lose dead weight (fat) and add muscle bulk. An extra ￼2mph added to a climb is surely worth more than going ever faster on the downhill. Plus it is far easier to hit one’s natural speed limits on the downhill than on climbs.
Right now I am hovering around 12mph average speed (this has improved incrementally over time). I want to hit 15mph average as quickly as I can. Most of this gain should come from climbing intelligently and also weight loss. I am burning off fat so quickly that I am visibly changing shape almost daily.
Right now fasting hard and thoughtfully working hard on rides is working.