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Good average speed for training(17 posts)

Good average speed for trainingJasonR
Jun 27, 2001 8:01 AM
Hi, I have just been asked to join in on a triatholon. Team of three. I will do the cycling. It is a 40k route. What is a good average speed to train at. I have just started back into cycling with my first computer to find out I am averaging 26k/hr. Is this slow. As I am told I should do the 40k in 65min. Seems hard to push it up to 35k an hour. Thanks
It all really dependsThioderek
Jun 27, 2001 9:38 AM
Where are you training?
What is your current level of fitness?
Is the course flat or hilly?
What kind of bike are you riding? Is it set up for a tri?
How much time do you have to train for this?

Certainly the 40k time in 60 minutes is not far fetched (in my book). I would go for it. I would also start looking online for some training sites that will tailor a workout for you.

I would ramp up your speed for your workouts. But do it within the confines of a set training schedule.

My .02 cents.
re: Good average speed for trainingPingPong
Jun 27, 2001 9:41 AM
Yes 26 kph is fairly slow. It all depends on your genetics. The rate at which your speed increases over the next few weeks will give you a better indicator of your potential than this initial figure. On a normal road bike, I would say you should be aiming to get that average up to the 32 to 35 range over an hour before you promise to deliver the goods !

I would recommend reseting your computer after your first 20 mins or so warm up, then take the average speed bfore you start warming down. This is the most useful and arguably healthy method to take a measure.
Question: average speedLeroy L
Jun 27, 2001 1:30 PM
Your average speed does not include warm-up? So you set the computer on the fly and take the average ? That is it's not - 0 mph[or kph] to max mph to 0 mph? Just wondering - this looks like a possible way to jack up my average if I don't start from 0. I like it!
Question: average speedLone Gunman
Jun 27, 2001 2:36 PM
I take it you're joking. An easier way is to recalibrate your computer to jack the speed up, "I'm going 30 but the speedsensor says 50!!"
Let's be honest with ourselves, my brothers.bill
Jun 27, 2001 2:36 PM
Re-setting the computer doesn't make you faster, but it does help explain why some people's talking speeds might seem incomprehensibly faster than yours. I also know that I can go hard in a stop and go setting and feel as bushwacked as after a fast cruise on empty roads at an average speed, according to the bike computer, 3-5 mph faster.
Ditto the remarks about topology, etc. Flat and hilly, empty and congested, all are entirely different.
Don't be intimidated by the numbers. If you work hard, if you're a halfway talented enthusiast/athlete, and if you work on technique, you'll find that your speeds will increase, your satisfaction will increase, and your bullsh*t-detecting skills will sharpen as you learn that everyone else, as I used to hear coaches/phys ed teachers say, gets into their pants one leg at a time just as you do. Except for the pros, who are not human. And Doug Sloan (sorry, Doug).
I dont have a bike computerThioderek
Jun 27, 2001 3:07 PM
I use a course that I know the mileage of and use my watch with the HRM settings to work out. I am not affected by starting or stopping or averaging. I go purely on distance vs. time spent covering that distance. I hold a steady 20-25 average for whatever rides I do, including hills and traffic, in New York City to and from work and training rides. Every day is a TT for me. Although now I only see a few seconds come off my time whenever it does.
I dont have a bike computerDINOSAUR
Jun 27, 2001 5:50 PM
I do the same thing. I ride a measured 20 mile course, which includes a lot of climbing in the 21 and 23 gear, and some descending. I try to reach the 20 mile mark within one hour. I use this to measure my fitness. I notice that my times are a lot better if I stay in the 21 gear when climbing, as much as two minutes....on bad days I'll be over as much as 3 minutes on my time. I only do this once and awhile.
Me toosteeveo
Jun 28, 2001 1:00 PM
I average 25 mph ALL the time, even when I'm sitting at a stopsign.
I just try to ride as hard as I can -Leroy L
Jun 27, 2001 3:09 PM
I find that I'm improving as long as I ride regularly. Right now my new thing is taking the top half or so of hills standing out of the saddle instead of downshifting.

Too much analysis makes my brain hurt. Yeah, I was joking ! :>)
"Attack a hill as you would a giant -- attack the head, notbill
Jun 28, 2001 11:51 AM
the feet." Another handy aphorism.
Hey Bill, I know where you got that saying...boy nigel
Jun 28, 2001 9:17 PM
but your secret's safe with me. I've been quoted as saying that, too. Maybe you got it from ME! HEY! I stole that first!! :)

It really does work, and it's improved my climbing as well as that of people I've shared it with.

Wonder who REALLY said it first.

apparently, your secret is safe from you, too. I very wellbill
Jun 29, 2001 7:12 AM
may have copped it from you; if so, thanks. I'm still working on precisely what it means, but I'm thinking on it.
Explanation.boy nigel
Jun 29, 2001 9:58 AM
I used to, when wanting to get up a hill fast, attack the "foot" of the hill, trying to hold the effort 'til the top (the "head"). Of course, unless it's a very short hill, one will "pop" (as Phil Liggett describes it) long before the top. This forces you to (painfully and discouragingly) grind your way to the top. Now, if you were to pace yourself, going a bit easier at the bottom and "attacking the head," you'll not only dig hills more, but will get progressively stronger on them. By tempo-ing yourself up the hill (steady pace), then jumping at the top to finish the hill off, you'll avoid popping on the hill, and will recover properly on the downhill or flat after the summit.

Anyway, I'll let the cat out: I read it in a copy of everyone's favorite (Bi)cycling magazine last summer or fall. Easily the best piece of advice I've received from that mag. Nothing worse than thinking you can overcome gravity for the whole length of a hill just because you WANT to--then facing the COLD, HARD truth! :)

Resetting computer for average speedPingPong
Jun 28, 2001 2:12 AM
My point is that if you are a typical stats obsessed cyclist and you include your warmup and cool down in your average speed then you will probably be disinclined to give yourself a decent warmup and cool down.

In this thread I was trying to suggest a method of getting an objective measure of TT potential, I always warmup before a TT not during.
good point.nmbill
Jun 28, 2001 11:55 AM
re: Good average speed for trainingemar5
Jun 27, 2001 7:56 PM
Forget your speed, it's all relative. As far as trainng goes, get a heart rate monitor and do some research. You'll find you don't always go hard and you must listen to your body. Do it right and you'll make gains. You've got to peak on race day!