A nice dose of 2 x 20 in Zone 4 for several weeks couldn't hurt.josh26 said:I've been mountain biking for about 5 years now and this year started adding the road bike into the mix. I've been riding on the road regularly since March. The problem I have is on the flats. I don't have the power the flats to really push the pace and hurt the guys I'm riding with, and it's all I can do to usually hang on to them in the draft. When it turns uphill, especially the longer and steeper the climb I can ride them all off my wheel. So my question is how do I get better on the flats? I go out and just ride flat roads to focus on maintaining a high speed, but I can rarely get and keep it over 23 mph for any length of time. By the way, I'm 31 and 150 lbs. Thanks for any advice you guys can give me.
Do you own a Power Meter or HRM? If so do some tests and get some Zone 4 work in to up your FTP.
On another note... Are you friends heavier than you? You said you could drop them on climbs. Climbing is more dependent upon Watts/KG because of gravity, where riding on the flats is more about aerodynamics and absolute power. Here is an example...
Your friends weigh 180lbs (82kg) and can put out 240w comfortably. Your friends have a Watts/KG ratio of 2.9. You weigh 150lbs (68kg) and can comfortably put out 220w. Your Watts/KG ratio is 3.25.
So on the flats (where absolute power is more important) 240w will beat 220w. However, on the climbs (where Watts/KG matter more) your 3.25 beats there 2.9.