How can I get to an average of 20mph?

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  • sagalout
    sagalout Posts: 338
    FitzM wrote:
    MikeWW..... Very impressed with your times...... especially as we are marginally passed our prime :wink:

    I'll probably join the local cycling club but I wanted to get a decent average first. Thankfully I haven't limited my cycling to improving my average mph over set routes. There are a couple of decent hills that I tackle once or twice a week. The round trip that includes the hills is about 30 miles which I take at a slightly easier pace :)

    To be honest I think you're going about it the wrong way and will end up in the position I did, basically having a crap endurance base but a reasonable ability to ride flat out for short times. The problem with this is that its just not sustainable on longer rides, ie 3 hours +

    I did a sports test and the guy sat me down and explained what my body was doing. He gave me a coaching plan that consisted of 3 endurance rides per week, forcing me to ride much slower and easier for most of my riding, plus a couple of threshold intervals (2 x 20 etc) to help me in my time trialling. At first riding at endurance effort felt ridiculously slow and too easy, but just a month later and I'm a muchfaster cyclist in both long rides and TT's (took 1:10 off my personal best last night :)).

    In summary, work on miles at the right intensity and the speed will take care of itself.

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