For those of you using cycling computers, take a minute to go into your settings and TURN OFF the “auto-pause”. “But that will ruin my average speed”, you say.
Yes I know, but it will also give you full credit for your training time and help you adjust your approach to training:
- Training time needs to account for exposure to the elements – how long you are in the hot sun or freezing cold.
- Your training time needs to reflect time in the saddle and waiting: you are still out there and you should be considering the time stopped as between interval recovery. Plus, a proper summary in HR zones for an entire ride will help you tailor your training regime (and probably show you that you don’t spend enough time in the upper zones).
- Finally, we all need to be honest about what we can do: If you can’t do 100km without stopping for additional fuel, stretching out a bit, taking a nature break and drinking a cup of coffee, then you can’t. As the season wears on, you can shorten your breaks or rest stops and soon enough your average speed will be climbing up.
Consider this approach a training ride game changer – ride one hour out, including all stop signs and lights. Turn around and ride back to the start. Next week, do the same course, attempting to go a little further. Chart your two hour TT progress over a couple months. Then try 1.5 hours out. Works well in urban and rural settings.