's Forum Archives - General

Archive Home >> General(1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 )

Average mph for a 15 mile ride?(8 posts)

Average mph for a 15 mile ride?globalhelipimp
Jul 7, 2003 12:38 PM
Newb road biker ..

I just did a recovery ride of 15 miles with an average speed of 16mph (top speed 37mph), keeping my cadence around 85-90rpm. The route went out into the countryside and was composed of flats, rolling hills, and a few moderate/steep hills. How'd I do?

re: Average mph for a 15 mile ride?Roadrunner25
Jul 7, 2003 12:47 PM
Any bike ride is great, no matter what the speed.
Not so sure about thatNo_sprint
Jul 7, 2003 1:05 PM
after crashing into the pileup of crashed riders in last week's race. Got lots of bandages on, a nice splint, destroyed wheels and bars, nearly wrecked shoes and one mutha of a hip bruise. Not a good ride. I don't think I'll race this Sunday.
recovery ride?DougSloan
Jul 7, 2003 12:49 PM
Well, a "recovery ride" should be slow enough that you feel better after the ride than before, so only you can tell us. The speed is absolutely irrelevant.

As some coaches say, "most riders go too slow on the hard days and too fast on the easy days."

That's nearly my 20-mile time trial pace ...Humma Hah
Jul 7, 2003 1:07 PM
... actually, I'll squeeze 16 mph out of 20 miles on a good day, on the cruiser.
I've always heard to keep the cadencecoonass
Jul 7, 2003 3:18 PM
between 60-70rpm for 1 hour on easy gears; Recovery is the object here, nothing else......Here's a site for post-ride recovery nutrition:
I've always heard to keep the cadenceglobalhelipimp
Jul 7, 2003 5:09 PM
Why would one want to keep cadence at 60-70 vs 80-90?

I've always heard to keep the cadencecoonass
Jul 8, 2003 6:07 PM
Don't forget to schedule recovery days into your schedule. Several days with easy spinning and at least one day a week off the bike."

On-Bike Recovery
Pro:Tyler Hamilton Secret
"Most riders who race or do a hard group ride on Sunday take Monday off the bike. But you'll recover faster if you ride for an hour extremely slowly. You shouldn't feel any
pressure on the pedals—just spin your legs.
"Here's another trick: After a hard weekend of riding, do several days of recovery rides but throw in a couple of sprints. Just do 10 seconds at about 80 percent
effort. If you get your legs to burn a little, you'll come around faster."
What You Can Do:
Riding slowly is as much of an art as riding fast.
Serious riders equate going fast with having fun. Riding slowly—on purpose is a foreign concept. But Hamilton and other pros have to ride hard in as many as 100 races a year, so when they get an excuse to go slow they enjoy the ride.
Remember this and do your slow rides guilt-free.
EXAMPLE! In 1995, RBR's Fred Matheny rode with Tyler Hamilton and other members of the U.S. National Cycling Team during their altitude camp in Winter Park, Colorado. Fred remembers: "On the first day, coach Chris Carmichael told his charges to ride 25 miles slowly. I expected that these elite riders' idea of a slow pace would make this old cycling writer work hard. I was wrong. They tooled along talking and even my heart monitor didn't go above 120."
Follow these tips to make sure you ride slow enough:
• Wear a heart monitor on recovery rides and don't let it exceed 65% of your max. Skip Hamilton (no relation to Tyler) instructs the riders he coaches to go "guilt-producingly slow" on their easy days.
• Build up the desire to go fast. Don't squander your energy and enthusiasm. Save it for those days your training plan calls for intensity.
• Search out flat roads so you aren't forced to strain on hills. If you don't have flat terrain, install a bigger low-gear cog so you can spin up hills with less resistance.
• Ride bike paths to keep your speed and effort down.
• Ride with a slower companion—your significant other is often a good choice. Spin along and talk, gaze at the flowers, concentrate on not breaking a sweat. Little kids on
BMX bikes, riding on the sidewalk, should zoom past you.
• Avoid group rides. Even if the group has agreed to go slow, competitive urges often causes the pace to increase to the point where you're riding too hard for recovery.
I can't find the article that mentioned the low cadence, but the previously attached link has some relative info.