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11:40

DMRegister - David will be here at noon. Please feel free to leave some questions in advance.

11:47

DMRegister - You can check out David's RAGBRAI training columns here:

http://www.ragbrai.org/ragbrai-training.html

12:07

[Comment From Guest]
What is a good way to incorporate cycling intervals into my long training rides?

12:10

[Comment From Coach David]
Incorporating intervals into longer endurance rides is a great idea. It breaks up longer rides and helps you to be able to ride at a faster pace than your normal endurance pace. Here's a couple thoughts on how to do it. When out on a long ride (1.5 hours or more), accelerate for 1 min and then resume your regular pace. Do these every 5 or 10 minutes during the ride. Alternately, you can let the terrain dictate your intervals and every time you get to a hill, stand up and ride up the hill at a moderately hard pace.

12:10

[Comment From jack]
what is the best way to get more power out of training

12:12

Coach David - Jack, power is a combination of pushing a harder gear and/or spinning faster. To increase your power you should consider riding hills seated on your saddle, where you are forced to use more leg strength. Also, to increase your cadence, do some intervals where you keep it in the same gear but accelerate your leg speed - do some one minute intervals with a recovery period between these intervals.

12:12

[Comment From Bob]
How many training miles should I have before RAGBRAI?

12:14

Coach David - Bob - good question and one I get a lot. You should be able to ride at least 70 miles in one day. Of course with RAGBRAI you have to do it day after day, so as you approach RAGBRAI, try to get in a weekend with back to back days of 50-70 miles each day. You should try to have at least 1000 miles of riding in before RAGBRAI as a minimu. More is better of course.

12:14

[Comment From dave]
What weight lifting exercises will most benefit my cycling?

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