What's a good speed to be going on a training ride

alanmcn1

Hi all

am looking for some advice. I am doing some good quality training rides now weather is better. Did what I thought was a great session today with 2 killer sharp hills of around 14% and plenty of rolling. But when I got home was really down as I found out had only done 55.5Km in my 2 hours 25 minutes. What kind of average speed should I be aiming for? I cycle every sunday and do 2 interval sessions a week. I'm very fit, but seem to be struggling to get upto a 30kph ride, which I assumed I should be doing. Am I being too ambitious, or am I as slow as I fear?

the ferry

A lot of riders say this is impossible to gauge as so many things have to be taken into consideration such as terrain, wind direction, riding in group etc. - cobblers!

Over 20mph is excellent
average good club run would be 16-19mph

ram038

alanmcn1 wrote:

Hi all

am looking for some advice. I am doing some good quality training rides now weather is better. Did what I thought was a great session today with 2 killer sharp hills of around 14% and plenty of rolling. But when I got home was really down as I found out had only done 55.5Km in my 2 hours 25 minutes. What kind of average speed should I be aiming for? I cycle every sunday and do 2 interval sessions a week. I'm very fit, but seem to be struggling to get upto a 30kph ride, which I assumed I should be doing. Am I being too ambitious, or am I as slow as I fear?

If it is any consolation, and its probably isn't. thats exactly the same average that I do on my Sunday run. did 50 miles yesterday and suffered badly for the last 10 miles. Seriously felt like given this bike lark up as my legs are sore and stiff. strangely enough can't wait to get back uot next sunday. I am registered for the Tour of Flanders sportive on 5th april and like you feel I should be going faster and further. relax enjoy youself and the progress will come

Mettan

alanmcn1 wrote:

Hi all

am looking for some advice. I am doing some good quality training rides now weather is better. Did what I thought was a great session today with 2 killer sharp hills of around 14% and plenty of rolling. But when I got home was really down as I found out had only done 55.5Km in my 2 hours 25 minutes. What kind of average speed should I be aiming for? I cycle every sunday and do 2 interval sessions a week. I'm very fit, but seem to be struggling to get upto a 30kph ride, which I assumed I should be doing. Am I being too ambitious, or am I as slow as I fear?

A 14mph avg over that distance and terrain? seems perfectly ok - I wouldn't describe it as "slow", by any stretch of the imagination (am assuming you don't ride competitively) - to get a 14 overall you'd have to be doing decent stretches at 16-18 mph to make up for the enevitable periods when you're down to 10-13 mph - I'd imagine you're getting a reasonable workout, fitness-wise from that (I'm assuming you don't race?). Generally speaking, Wind, hills and poor road surfaces can substantially eat into your averages (wind in particular). You'll find on another day on another route you can pump out a 16 or maybe 17 avg - I wouldn't be too concerned about one ride.

alanmcn1

Thanks for the good response guys. I don't race, but have done some big rides, including French mountains. I just feel that i should maybe be getting a bit faster as i train more, and I see clubs coming the other way going twice my speed, i wonder if I have reached my limit.

Ta for the encouragement

ut_och_cykla

Groups coming the other way at twice your speed - TAIL WIND!!!

pdstsp

Also groups will always go faster than solo riders. I am like you- often disappointd in average speed when solo riding, but in a sportive or other organised ride (I don't race) where you often get mixed up in a group, my average speed will be significantly higher, and I do my share on the front! Solo riding makes you a hard man!!!

Keep going - absolutley no reason to be disheartened.

Mark Alexander

I'm having a similar problem finding it difficult to hit 16 over 50-70+ miles. I am going over some big hills but I'm tired at the end of it and am not sure why. I have been eating on route too. My legs feel heavier, earlier too. :?

bombdogs

Everyone is right, there is no need to worry at the min.
Wind and terrain play a major factor in your average speed, so try not to let it get you too down at the minute.
If you're like me, though, it does and you battle harder and harder each time you go out by yourself - only good thing to come out of punishing yourself like that is you average speed gets faster and faster.
I have only been cycling for 10 months now, but when I first started my average speed was around 14-16mph.
It was only through pushing myself and going out with faster riders that I have now got it up to 22mph - and I am 13.6st. On a very strict diet now to drop at least two stone of that. Harder than you think. Roll on the late summer nights when can get a good couple of hours training in to burn it off because the turbo isn't the best place to shed the pounds.
Unless you're seriously thinking about racing, try not to worry about your stats - just enjoy cycling for its beauty!!!

the ferry

....eh? just enjoy cycling cycling bomdogs....from a guy who is on a STRICT diet to lose 2 stone! and wouldn't 11.5 st be too light? :?

azzerb

the ferry wrote:

....eh? just enjoy cycling cycling bomdogs....from a guy who is on a STRICT diet to lose 2 stone! and wouldn't 11.5 st be too light? :?

Too light?! :O That's the weight i'm most comfortable at, I tend to stick to that weight no matter what i do.

In summer i can knock it under 11 stone, but at the same time, in winter if i try i can get it above 12 stone, just down to what i want to achieve.

11.5 stone sounds like a good target tho don't be too disappointed if you don't get there, try checking Body Fat if you're worried about weight, because you might have to lose some power to get down to 11.5stone possibly, depends on your Body Fat %.

johnnyc71

I think we'll all speed up as the weather improves! BTW my average speed is currently 13-14 mph for anything up to 15 - 25 miles. I weigh 18st 3lbs (6'4''tall). My hybrid bike weighs in at 35lbs. It's a real killer on hills! Want to get a road bike for the spring / summer.

Mike Willcox

Speed is relative. Are you riding a stripped down racing bike? or Are you treating the ride as world record attempt TT? or Are you keeping the effort at moderate intensity to build endurance? or Are you doing interval training with the required periods of recovery between sets? or is it a hilly route or is it windy? etc.etc. Group or solo?

The big question to ask is how quickly you recover from your ride as this is the best indicator of fitness.

A good rule is to never let yourself be affected by other riders who you may pass or who may pass you or who may half wheel you on a ride. It all depends on your current training load and that of others and what sort of ride you want to do that day. The only real test is in a race itself.

billybiker

alanmcn1 wrote:

Hi all

am looking for some advice. I am doing some good quality training rides now weather is better. Did what I thought was a great session today with 2 killer sharp hills of around 14% and plenty of rolling. But when I got home was really down as I found out had only done 55.5Km in my 2 hours 25 minutes. What kind of average speed should I be aiming for? I cycle every sunday and do 2 interval sessions a week. I'm very fit, but seem to be struggling to get upto a 30kph ride, which I assumed I should be doing. Am I being too ambitious, or am I as slow as I fear?

Alan,

can you affgord a heart rate monitor (HRM)? The reason being that as mentioned previously av speed is largely meaningless. If you can ride at a steady heart rate and do the same route a few times in similar conditions then average heart rate versus speed starts to make sense. My HRM allows you to compare your rides and gives a readout of whether you are ahead or behind. I find this a much more useful guide. Oh and BTW, I'm lucky to average 14 MPH on a route solo.

azzerb

billybiker wrote:

alanmcn1 wrote:

Hi all

am looking for some advice. I am doing some good quality training rides now weather is better. Did what I thought was a great session today with 2 killer sharp hills of around 14% and plenty of rolling. But when I got home was really down as I found out had only done 55.5Km in my 2 hours 25 minutes. What kind of average speed should I be aiming for? I cycle every sunday and do 2 interval sessions a week. I'm very fit, but seem to be struggling to get upto a 30kph ride, which I assumed I should be doing. Am I being too ambitious, or am I as slow as I fear?

Alan,

can you affgord a heart rate monitor (HRM)? The reason being that as mentioned previously av speed is largely meaningless. If you can ride at a steady heart rate and do the same route a few times in similar conditions then average heart rate versus speed starts to make sense. My HRM allows you to compare your rides and gives a readout of whether you are ahead or behind. I find this a much more useful guide. Oh and BTW, I'm lucky to average 14 MPH on a route solo.

Heart rate is fairly innefective too! More effective than speed, but there are too many variables in heart rate as well. If only Power Meters were cheap!

Disclaimer to anyone who wants to attack me for saying Power Meter: I'm not saying substituting riding with pure power measurement, I'm talking about using a power meter to supplement your training. Certain may have had the natural good genetics to not need a power meter, but others it can help aid reaching their best form in a way which doesn't require a huge body sensitivity deal.

alanmcn1

Wow

alot of very useful tips and avice guys. I am getting a very nice Frontrunner 305 for birthday next week, so my training should really improve from there. To be honest I really just do it for the love of riding, and to keep very fit, and also to do a big ride every summer, so probably just taking myself too seriously. But it's never nice to think you aint doing well

thanks again everyone

slevinf

i have been riding for 4 months started at 78 kg
very good diet riding 4-5 hrs a week now...love it
wt now 76kg...eat like a pig when i get back...replace muscle with fat is de plan
certainly works...pulling de birds :roll:

Mike Willcox

slevinf wrote:

i have been riding for 4 months started at 78 kg
very good diet riding 4-5 hrs a week now...love it
wt now 76kg...eat like a pig when i get back...replace muscle with fat is de plancertainly works...pulling de birds :roll:

The birds I used to pull prefered replacing fat with muscle. Still if you keep your top on who's to know?