Cycling Speed
834
Member
1372 days
JamieM posted 3 years ago.
The first question is tough to answer. What make sup a good speed is up to you. It's determined by your fitness, training, experience, equipment, goals, etc. Just too many variables. I'll tell you though that I did my first duathlon at about a 16 mph pace. And Delaware is a lot flatter that NH, so I think you're doing well.
Adding more speedwork is usually a good way to boost average speed. One of my favorite bike speed workouts is going out on a 15 or so mile loop that I'm familiar with. I'll do sections of 1-2 minutes at a higher intensity by increasing the gear a spped or two while maintaining the same cadence.
I've read books on training (Joe Friel and Chris Carmichael both have cycling specific books with good plans and advice) which have helped a great deal in improving the quality of my training.
One other reason for the plateau could be overtraining (you mention having to put in the miles). Look back at what you've done and how you feel. A week of two of reduced volume/intensity for recovery can do wonders.
Hope this helps.
Jamie
1355
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1395 days
christri25 posted 3 years ago.
if you want to get faster its not about about putting in the miles per say but how you ride those miles.
if you have not been to the point where you can throw up, scream, can't see straight because it hurts so bad then you may be missing something in your training. to get faster you need to ride above your LT and ya have to suffer.
some days i cant add 2+2 those days are also few in between becuase A you can reall mess up your immune system training at a high HR.
*some days I ride hard in order to get dropped... i ride with a fast group and i bring up the pace ... bring it up .... get in tha back ... bring it back up sprint to the front on a approching hill sit in the front ...HR all ready up there then i hit it super hard on a 4-6 min climb i usually get picked up 1/2 up the climb but i am hurting so bad just to hang off the back. thats what makes me faster on race day.
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
1796
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1540 days
PrinceofClydes posted 3 years ago.
Ouch Chris, that hurts just reading about it.
Yeah, you have to want it bad to hurt that much.
Keep up the good work.
KWD, you want to know bike standards?
in IMCanada 2004 M30-34 of 298 entrants, 297 finished.
In the men's 30-34 division, 231 of 298 guys or 77.5% of the field, rode 17mph or faster during IMCanada 2004.
Go to Ironman results search page and see for yourself.
I rode 15.1mph in case you're wondering.
That's how I find out how I'm doing in my race prep.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
89
Member
1667 days
krbrownabq posted 3 years ago.
I'm in my second season of this and average between 18-21 mph depending on the terrain, grade, wind, etc. I'd say 16 is mighty fine and a good base to build on.
Kelli
183
Member
1303 days
KenMierke posted 3 years ago.
The biggest thing you can do to ride faster is learn to pedal properly. Pedaling effeciency is just as important as fitness from hard training. I have articles on pedal stroke technique that I'll be happy to send to anyone who writes me at
Good luck,
Ken Fitness-Concepts.com
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
I find that I average about 16mph no matter how long, far, etc. that I ride lately. I'm relatively new to cycling (1 year) and have improved from last year a bit. I'm frustrated that I'm not faster though. I know I've just got to 'put in the miles', but have two questions:
1. What's a good average speed (I live in a hilly area of NH).
2. Any suggestions for improving speed?