Average cycling speed

114 Votes here (click stars to vote)

One of the most common questions among new cyclists - and one of the hardest to give a sensible answer to - is the average speed of a cyclist.

There are lots of reasons why average speed can't be used as a reliable measure of comparison, which mostly come down to the following:

Riding conditions

If you live in Norfolk, where hills are few and far between, your experience will bear little comparison with a rider setting off to the Lake District each week. The rolling hills of the Cotswolds are not the same as the Scottish highlands.

So hearing from someone else that their average speed is, say, 20 miles per hour, means very little if you don't know where they are riding.

Some areas are naturally and frequently exposed to high winds. Wind has a very significant impact on cycling speed, even quite gentle wind. Likewise temperature is a factor, with very hot and cold weather both acting to reduce average speed.

Equipment

It's not about the bike? Well perhaps just a bit, especially where weight is concerned. Cyclists who have changed to carbon fibre bikes have told me their speed increased immediately by 5-10%. This was a greater improvement than I expected, and perhaps would only make such an important difference for cyclists in great shape.

Peripheral equipment like tyres can also make a small difference in weight and speed.

I suspect, but can't prove it, that the psychological impact of buying a lighter / more expensive bike also plays a role - if you think you will go faster...you will go faster.

But if you are overweight yourself, saving a kilo on the bike will make a smaller difference.

Distance covered

Average speed varies to an extent with distance covered. Rides less than an hour or so in length will usually have a slightly lower average speed, because the first part of a ride is slower as your legs warm up. Rides between one and two hours usually have the greatest average speed. Then for longer rides the average speed will often start to fall slightly, as fatigue plays an increasing role. For many of us rides over about three hours can become very tiring (assuming a reasonable sustained effort during those three hours!)

Cyclist age

Cyclist age is important, but often less so than the number of years experience that the cyclist has.

Over the years cyclists accumulate a greater proportion of 'slow twitch' muscle fibres in their legs. Heart and lungs will often be strong and efficient. But age counts against all of us!

Older riders will usually be less strong at fast sprints or bursts up short hills, but very good at maintaining steady speed over longer distances. There are lots of 40-50 year old cyclists who can hold their own in rides with 25 year olds.

Teamwork

Cycling in a group - paceline riding - has very significant benefits. For much of the time you will be 'drafting' the person in front ie experiencing limited wind resistance yourself. Although the benefits this provides will vary with conditions and the number of people in the group, it is often said that average speed will increase 20-30% as a result of cycling in a group, even more.

So it is very unlikely your average solo cycling speed will be comparable with the local cycling group. The Tour de France riders achieve 25 miles per hour over 125 miles, but that is very much due to the large size of the peloton (group of cyclists).

Average cycling speed - indications

Bearing in mind all the provisos above, you still want to know 'average cycling speed? Hear are some general guidelines, all for solo riders on general 'mixed' terrain (ie rolling hills about 30% of the time, and pretty flat the rest of the time):

Beginner, short distance (say 10-15 miles): average speed 12 mph. Most cyclists can achieve 10-12 mph average very quickly with limited training
More experienced, short-medium distance (say 20-30 miles): average speed 15-16 mph
Reasonable experience, medium (say 40 miles): average speed 16-19 mph
Quite competent club rider, some regular training likely, medium-long distances (say 50-60 miles): 20-24 mph

Many cyclists never get an average speed over 13-15 mph, don't worry about it, enjoy yourself. Plenty of cyclists can maintain 25+ mph over long distances, especially if conditions are flat or they are cycling in groups.

156 Comments

Marian Oravec makes this comment

Sunday, 23 May 2010

I just went for a run today and my
average speed for 60 miles was
around 18 mph, my time was 3 hours
and 10 minutes.
GeoSpectrum makes this comment

Saturday, 12 June 2010

As a returning former racing cyclist I am intrested in my speed but realistic in that it will take time to gain the speed I once had. I am finding that after only 500 miles my speed has gone from 12mph to 15mph for 25-35 miles. Weight is coming off which helps on the hills but i dont feel i want to do intervals. I expect another 500 miles will see a increase in speed as my fitness and weight improve. I'm hoping to see 17mph over 30 miles possibly 16mph for 40.
Admin makes this comment

Saturday, 12 June 2010

I'll be interested to hear how it goes - my own average speed is around 18mph but that doesn't change much with distance. I think it's because the first 10 miles tends to be a bit below average, then my average speed increases as my legs get going, then stays more or less constant after that. Unless I go much further than normal and come across long hills that I didn't know about...
Dragonwight makes this comment

Monday, 14 June 2010

After some 10 years off a bike i decided to return to it as a way of getting fit etc. For the first couple of weeks i just did about 8 -10 miles which nearly killed me at an average of about 12mph. After that i increased the distance to 15 miles but I was already feeling much more comfortable like I had never left the saddle and my average speed went up to 15 mph and this was largely hilly. Have to say having a rough idea of the figures is really helpful and im now looking to extend to 25 miles if i can.
Admin makes this comment

Wednesday, 16 June 2010

Hi Dragonwright, glad to hear it's going well. I always find that beating my own average cycling speed on the same route is more exciting than some theoretical speed, but like you say it's useful to hve an idea if you are in the same ball park as everyone else. Let us know how it goes!
Tim Sturdy makes this comment

Sunday, 20 June 2010

Just hit 33.9Miles, have been back in the saddle since early May but less than 300 miles so far, at 15st and 47years young, its a workout, average speed now between 13 and 15 mph, time should improve with effort!
Mary makes this comment

Sunday, 20 June 2010

I've just taken up road cycling and have only been out 4 times this year. Did 36 miles over undulating terrain/hills today at 16mph and was feeling quite demoralised until I came across this article - thanks! I've only covered about 100 miles so far so hopefully with some regular cycling I'll improve, but at least I now know some ballpark figures to be aiming for.
Will Rudd makes this comment

Saturday, 26 June 2010

Cycling across america, averaging about 75 miles every day carrying 20 kilo's of stuff, about 12.5mph is our average. The wind makes a huge difference, and we go faster on the flat than on rolling hills.

One day we met two other cyclists going the same way, and working as a train, our average got to 15 mph.
Admin makes this comment

Saturday, 26 June 2010

Thanks for sharing that with us Will, very useful information for those travelling with lots of stuff. I'd be fine with the distance, but I haven't cycled with a heavy load for a long time.
It's also very cool that you a doing the ride for charity - hope it works out. We just made a small donation, it would be great if other readers could do the same: see x-americaforautism.
GeoSpectrum makes this comment

Sunday, 27 June 2010

Further to my original message on the 12 June, yesterday I went out for a hilly ride with a friend, beauty scenery really great ride. averaged 16 mpg for just under 40 miles. I have just hit 750 miles since starting back on the bike after 20 years so I am pleased with progress so far. Roll on summer (I have two months off work!!!).I’ll post an update at the end of August.
Admin makes this comment

Sunday, 27 June 2010

Geospectrum, glad to hear it's going so well. I notice you say 16 mpg - hope you meant 16 mph!
Cheers
Pete makes this comment

Monday, 28 June 2010

This is a really usfull thread. I've just ordered my first road bike but have been riding my mountain bike for years. At the moment I'm doing a regular road ride of 17 miles with some long hills at an average of 12mph. Not only will I be interested to see the difference between the bkes, but I'll have a target for the road bike.
Russty makes this comment

Monday, 28 June 2010

My friend and I did 47 km yesterday our average speed was 29.9 km/h bloody tired after that ride but it was worth it, is that good? $:\$
Admin makes this comment

Monday, 28 June 2010

Hi Rusty, 29.9 kmh (18.75mph) sounds like a great achievement - got to be 30 next time though!. Was it a pretty flat course or quite hilly? Cycling in a pair or group is almost always faster than cycling alone - first, because you can draft each other (ie take it in turns riding close behind each other, which saves a lot of energy) and second because no one wants to be the one that gets dropped so you always find that extra bit of energy from somewhere even when you're completely done in.
Stego makes this comment

Monday, 28 June 2010

I went to undergrad in Lexington, Va which has it's share of hills. When I was riding 100 miles per week over hilly terrain - I had this one loop in particular (turkey hill) that had a steep climb followed by a very sharp drop with treacherous turns. I have a big build, so I could never stay even with my partners but could keep them reasonably close, and then catch them on the downhill where my mass was an advantage along with my willingness to take speed through corners. We would do that loop anywhere between 16.5-18.0 mph (~18 miles) depending on wind/heat conditions.

Then I started grad school in Austin and put the bike away for almost 2 years, until the start of this month.

I live in a new development, and have carved out a 3 mile loop where all but two stops are for traffic in the opposite directions. The other two I have the stops, I can see long ahead if the intersection is clear or will be occupied and ride accordingly. However, on a 30 mile ride, there are between 7-10 times where I have to stop/come very close to stopping, which always lowers average speed.

I've been riding almost daily since the first weekend in June and am now up to 30 miles per day. The terrain is pretty much flat here - some gently inclines, but nothing even close to rolling hills. I started early this morning and averaged 18.2 mph. I did the same distance on the same route yesterday at high noon with wind and averaged 17.5 mph with about the same number of traffic conditions. I had to work a lot harder for that 17.5 MPH according to my heart monitor - an extra 700 calories worth.

Road biking is so beautiful with two machines working as one for the singular purpose of speed. I'm so happy to be at it again.
GeoSpectrum makes this comment

Tuesday, 29 June 2010

Oops. Yea, 16 mph not mpg. I stopped drinking that much beer a few years ago.

I agree with Pete, although average speed is not the best way of judging fitness and improvement, it is probably the easiest and as a general guide for beginners not such a bad indication and can indicate a general trend. When it stops going up then I guess you have to be a little more sophisticated about how you guage things.
Parky makes this comment

Thursday, 01 July 2010

Speaking as another of the late 30s brigade, I always monitor my average speed over the same courses to measure progress against myself. I was out yesterday in the beautiful Vale of Belvoir which is a great mix of flat, rolling hills and some sharp climbs. I did 50 miles at an average of 15.1, this compared to an average of 16.5mph last week - the only difference being a slight headwind for the last 20 miles. It was noticeable that on certain sections where I was rolling along at 20mph last week, the wind was making 14mph extremely hard work.

On top of the variable mentioned at the top of the article I would add quality of the road surface. There is one hill on the route that is a steady drag for about a mile and suc is the low qualiy of the tarmac that it rides much, much harder than the much steeper hills on the route.

The final point I note is that since I hit 30, my performance drops off much quicker if I have had even a couple of weeks off the bike.
Admin makes this comment

Thursday, 01 July 2010

Hi Parky, I'm a few years older than you - it only gets harder but I know plenty of people cycling in their 50's and 60's and doing very well so don't give up hope yet.
That's an excellent point you make about road surface and I completely agree that it makes a very big difference, both to speed and (probably more important) to the enjoyment of the ride.
James makes this comment

Monday, 12 July 2010

Hi,

I have steadily increased my speed and stamina over the past 2 years. I have lost over 4 stone and have gone from 7 miles twice a week at 14mph avg to 125 plus miles a week 5 by 10mi and 5 by 15mi and the occasional added ride at the w/e around 17.5 mph avg. some days I have a headwind and It can really knock me from what I could do for instance 21mph down to 17 mph. recently I did a 40mi, 50mi, and 70mi ride which accumulatively averaged around 16mph.

I have also noticed some other things that really affect my rides except for the wind, hills and mechanicals:

Mentality, somedays I just don't feel right and struggle. Lack of sleep, sometimes it is a struggle and other times has worked in my favour. Food, if I have had a big meal the night before or eaten fatty or acidic foods before riding it really knocks my ride. also taking on carbs regularly throughout a session seems to help me. Drink, booze the night before, not loads but a little is enough to slow me down. Also lack of hydration. If I drink lots of water maybe 100mls every mile it really helps my work rate to stay stable. Stretching and warmining up, something I am bad at yet I know that when I do my muscles tend to work better and don't stiffen up so much. Traffic and stuff, well, annoyiongly if you do short suburban to urban runs, small jams, lights, road works, buses etc seems to make your avg really come down. i don't really worry about checking my avg on commutes because it is so varied. One day I can do an 8 mile route in 25 mins and other days 35 mins just from traffic.
James makes this comment

Monday, 12 July 2010

Also, I came to this site because I was looking for answers. I wondered what I should be comparing myself to as a 15st, 36 yr old rider with 2 years riding road bikes should be comparing myself to. If I am riding 17.5 to 18mph avg over 125 miles a week taking all terrain then is it good. My plan is to at some point race club level but am I fast enough. I have been on a club run and my avg was much higher in a peloton so maybe I can. But when you hear about 25mph+ avgs from top riders it scares me.
Admin makes this comment

Tuesday, 13 July 2010

However fast you are, there's always someone faster! There's not many cyclists going to average 25mph over long distances on their own.
Your speed over a 30+ miles ride is probably a better guide than over 10-15 miles which is a bit shorter than most club riders would do. I'm guessing that losing 4 stone has made a big difference, and losing some more weight will carry on bringing improvements.
I'd try and do some more club rides, it's the best way to see how you compare with other riders and to know when you're ready to race.
Dave makes this comment

Wednesday, 14 July 2010

Just started cycling again this week after a few years out of the saddle - first time on a road bike as well. Was slightly disheartened to have an average speed of 14.3mph over 20 miles(especially considering I can run 10mph comfortably over a similar distance) but this article has been a great reassurance. Hopefully once I get used to the wind and hills should get a bit faster.
Dilshan makes this comment

Saturday, 17 July 2010

Well, I'm not from UK but from SL.. Have a 100$ MTB

Today morning i took it for a ride after about 2months and averaged ~25Km/h .... Usually i do around 30Km/h.
Sorry we dont have miles and MPH here, just kilometers and KMH

Roads aren't good either

dreaming about riding a road bike on a flat road

anyway, my dream vehicle is a Titanium frame 5000$ road bike lol
John makes this comment

Monday, 19 July 2010

I'm 44 years old, had quad bypass surgery at 41; weighed 390 lbs. ; diagnosed with diabetes; high blood pressure, and cholesterol; developed pneumonia, kidney failure, and was on oxygen for over one month after surgery. Today I weigh 205 lbs., still dropping, no diabetes, or any other previous disorder, and a cholesterol level of 70. I cycle 20-30 miles a day with an average of 16.7mph, at a average heart rate of 127 beats per minute. I can ride on flat ground, solo for about 3-5 minutes at 27.5 mph, and fastest attained speed in the city of Flint, MI., about 37 mph., and my fastest speed overall is 49.9 mph., but I hope to break that this year and try for 60 mph. Have a great ride everyone and cycle on...
David makes this comment

Tuesday, 20 July 2010

Cripes! You're an example to us all, me in particular.
ken makes this comment

Thursday, 22 July 2010

john, stop pulling our leg, going 50 mph on flat with a standard road bike is ridiculous.
Noodles makes this comment

Thursday, 22 July 2010

I think John means he was going downhill at 50mph. I hope so or I'm not trying anywhere near hard enough...in any case it's a startling achievemant going at 27.5 mph solo on the flat for a few minutes!
Philthy makes this comment

Sunday, 25 July 2010

I got into road cycling as a means of getting fit and losing abit of weight now that I'm about to turn 49. I hit the roads around March time but I only manage to get out at the weekends. For short rides of 12 miles I can nudge 15mph but longer rides of 40 to 50 miles I drop to the mid 14s. Terrain is a mix of underlating ground with a couple of decent crests. If I'm off the bike for a couple of weeks I really suffer for it. I mdid a 45 yesterday and was on the verge of bonking. Today I did a brisk 18 miler and struggled all the way around.
Admin makes this comment

Monday, 26 July 2010

For rides of 45 miles you are likely to need to carry some food - anything from fig rolls to power gels should work (see cycling food) to avoid bonking.
Average speed will increase with time - but don't get too hung-up on average speed for now, focus more on technique (eg cadence), riding at a reasonably easy pace but including a few burst of hard effort in each ride (eg riding hard up a short hill, or as fast as you can for 500 metres on the flat). This will probably lower your average speed at first but in the long term will make you faster.
Seth makes this comment

Friday, 06 August 2010

I did a 120 mile ride with a couple guys I'm 15 years old I avreged 20.4 mph I was hoping to avreg 21 but I got a flat
Admin makes this comment

Friday, 06 August 2010

Sounds great Seth, that's fast, especially for such a long distance. Do you live somewhere especially flat?!
By the way, did you use a bike computer to get the average? Just that they usually stop counting when you stop to mend a puncture? Might be worth getting one if you haven't already.
Ruslan makes this comment

Sunday, 08 August 2010

Just made 81 miles in the Tuscan hills with average of 16 mph. Feel very tired because was riding alone all the time. Would think twice before doing it again! Highest point was 1100 m and back to the sea level
Admin makes this comment

Sunday, 08 August 2010

Hi Ruslan, glad you stopped by to tell us, I was feeling a bit old and inadequate after Seth's comment above. 16 mph is much more my kind of speed over a long undulating distance!
chris makes this comment

Tuesday, 17 August 2010

nice to hear that at 53, and back into cycling after 25 years, that my average of 14.5 mph is not so lame. Just hit 500 mi on my road bike and hit season high speed of 42.5 mph! terrain around my home area of central Connecticut is kind of hilly, will have to try some of our flat roads along the shore to see if I can improve the average.
Simon Walker makes this comment

Wednesday, 18 August 2010

I am 50 years old having had cruciate ligament re-constructive surgery last year and have just returned home from a 35mi/56km ride. This was the 30th time I have done the circuit (approx 50/50 hills and flat) in 5 months and I have lost almost 2 stone as a result (now down below 14 stone / 88kg. I beat my previous best time by 3 minutes clocking 1hr 48 mins at an average of 19 mph/ 30 kph and burning 2204 calories (but only 20% fat). I was blowing a bit when I got in but recovered within about 5 mins. Going on most of the "standard measures" of heart rate I should probably be dead given that my max was 180 and average 161 but I feel bloody marvellous!
Admin makes this comment

Wednesday, 18 August 2010

Hi Simon, that's very impressive. i've also found that one of the biggest changes that comes with cycling a lot is a dramatic improvement in recovery time - both between rides and between hills within the same ride. Makes riding a lot more pleasurable!
gordon makes this comment

Friday, 27 August 2010

Im 53 got into cycling in february on an old chromoly steel raleigh, packed in smoking in april, bought a nice new racer with the proceeds in june, avg speed is 17mph, usually do 10miles a night(pretty flat) plus a 10mile commute, then saturdays try to do 20-30miles, flake out all day sunday, i bloody well love my bike..)
mike makes this comment

Saturday, 28 August 2010

I am 51 and haven't been on a bike for well over a decade and never ridden seriously! Just done an 11.5mile loop on my rather ancient bike which I guess you would call a hybrid - its not a road bike. 2nd go was faster than the first at 14.7mph. Would switching to a proper road bike make much difference to times or do I just need to practice more on my current machine?
Robert makes this comment

Sunday, 29 August 2010

I am 53 and have not been on a bike since a teenager, have lost 30 lbs , a lot more to come off
I average about 12 mph, (digital comp on bike) mostly flat here in central texas
Question I have is on equipment. Chain ring gears 48 big, I find myself running out of gears on some runs I do. Sometime I can maintain speeds with 48/16 Running out of gears. it is an 18 speed, 48/38/28, cogs 28 - 14
I am on a borrowed bike. If I was to buy a new bike, does the cost of a bike make a large difference in speed/performance? I know the old saying, you get what you pay for. I just dont know enough about buying a bike. What price change does it stop making a difference? Some prices is pure sticker shock lol lol

Any thoughts on gearing set up/ sizes? How big of a chain ring?

Thanks for any comments
Bob
jon ogden makes this comment

Monday, 30 August 2010

i ride where its very flat, and with a few months training i am able to do 20 for an hour, 21 for 30 min, and 22 for 18 min. this is over 20.2,8.1 and 6.5 mile courses. i am hoping to handle the local group when i join them next month...
Julia makes this comment

Monday, 30 August 2010

Hi, just came across this website
I found it great to read all of your comments! I have a giant mountain bike, and I have been cycling for many years now. I am only in mid teens and I hope to get better and better at biking. I don't know my average speed , but I have been told by someone who does possess Speed sensor that I have managed to clock up about 30 mph going down a steep hill Will appreciate tips to get speed up and how to improve. I live near wiltshire which is fairly hilly in parts and I usually do about 10-17 miles. It doesn't sound much but I am aiming to bike more regularly to get my stamina up and one day hopefully buy a speed sensor!! However I tend to cycle uphill standing up quicker then on some flats. Bit weird! Anyway hope for some tips on how to improve stamina and biking technique Thanks!
Admin makes this comment

Monday, 30 August 2010

Mike, I'd have a few more times on your existing bike, then get your cash out when you're sure you want to keep at it, then you'll appreciate the benefits more. Progress is usually very rapid over the first few weeks regardless of the bike - see first few bike rides.
Admin makes this comment

Monday, 30 August 2010

Robert, with a 48-14 at cadence of 80 you will do 22mph, whereas with a 50-11 you will do 29mph, so maybe that would help on long flat roads - but while your average is 12mph I'm not sure that it is necessary to change - maybe focus first on getting cadence (number of pedal turns per minute) up if its below about 80 at the moment?
I'd avoid very cheap heavy bikes but once you get to decent brands then spending lots extra on a bike does not bring enormous benefits (in the UK £400-£600 is a good basic bike, not sure how prices compare in the US, a Trek 1.1 is a decent bike and should be a guide to the price of starter level bikes in your area). of course, if you're rich or sure you're going to be cycling a lot there's no harm in paying more...£1000-£2000 bikes can be excellent!
Admin makes this comment

Monday, 30 August 2010

Julia, how well do you do on hills when you don't stand up? Standing up is great for short bursts but for longer hills it's good to get in the habit of sitting down (maybe just standing up occasionally for steeper bits or to use diffeernt muscles for a minute). This will also help stamina - as will making your rides a couple of miles longer each week, and choosing a couple of sections of the ride where you make an extra 'super-human' effort for a couple of minutes.
I'd stick speed sensor (bike computer) on your next birthday list, they give lots of useful info and trying to work out distance / speed etc without one is pretty unreliable. A basic one should only cost about £20.
Julia makes this comment

Monday, 30 August 2010

I can bike sitting down , on some hills depending on how steep they are. Thank you for your tips !! I am trying to improve my stamina and I have found that in the past few months since getting a bigger bike I have been able to bike further, faster. I have been trying to fight the urge to stand up and today I in fact tried to sit down for as long as I could and despite a slight ache and some "super human effort " moments I managed to do Ok. Thank you, I am finding that slowly I can bike further. However having a puncture today did stop me a bit! Thanks again! I am going to try your tips and let you know how I am doing and post my average speed on here when I get hopefully a Bike computer, which is number one priority! Thanks!
Gerald makes this comment

Tuesday, 31 August 2010

Just been reading the comments that others have left regarding average speed; very interesting; average speed is something I do tend to worry about as it is a gauge, I guess, of any improvement when measured with yourself over a regular course with more-or-less similar conditions. I only cycle about once-a-week at night, which means I'm invariably cycling in the dark. Obviously my average at night, when compared to the day-times over the same course, are lower. I would say 'on average' over twenty miles I achieve roughly 16mph (i'm 41 - been cycling for just over a year). I do have a question though, which I could do with some help on, not really to do with average speed but gearing. I ride an old Raleigh 'team banana' chromoly bike. the gearing at the front is 52-42, the rear gearing is 28...something. Obviously when I approach hills I switch to the lowest gears possible; I just wondered if I improved the gearing (on recomendation) would it help, in any noticeabe way, up hills. Most hills I can crest sitting down, with the odd stand here-and-there. my gauge at the moment is a hill that ascends at 10% for about 1/2 a mile, any steeper I think I would struggle up without needing to stop. Or is it a case of improving through losing more weight (I'm currently 12.4 stones) and riding more often. Any help/advice greatly welcomed.
Admin makes this comment

Tuesday, 31 August 2010

Hi Gerald, I would have thought 42/28 would be OK for most (reasonable) hills, especially if like you say you can get up them sitting down. 10% for half a mile is pretty steep. If it's hurting your knees or you are straining a lot at low cadence to get up I'd maybe look at a change - otherwise just keep practicing!
mike makes this comment

Tuesday, 31 August 2010

Thanks for the wise words - I'm sure you are right that I should carry on with the current bike for a while. I managed to go just over 15 mph on the same 11.5 mile loop yesterday which features a fair bit of "undulation" - so I was chuffed at that. I swapped to the bike from my usual running as I had an injury which kept me from being able to run. As I am enjoying the cycling I feel I will want to keep it in my schedule - who knows I might even end up doing a duathlon - can't swim so triathlon is out! Thanks for a friendly and useful site.
Robert makes this comment

Wednesday, 01 September 2010

I have been keeping my cadence at about 60, somewhere I read that was a good speed. I see your point of picking up the speed. Tried 80 today, need to lose some more weight lol lol of course it was 107 deg on bike computer, wish there was some shade trees here

Thanks for the reply
Great site
Pete makes this comment

Saturday, 04 September 2010

Interesting, I started when I was 50, 4 years ago and have a old Trek 1400. I average 14-16 mph depending on route. I find that road surface can make a huge difference also riding out with similar or slightly better riders helps push the average up. Another way of getting a better average is to wait until you are out of town until hitting the timer and spend the first mile or so at 12mph spinning up on the granny ring.
Caroline makes this comment

Sunday, 05 September 2010

Thought I would add the thoughts of an 54ish, overweight, new female cyclist. Never cycled much in my life but bought a bike about 3 years ago. Tried, but hilly Sheffield was too much for me. Now moved to near Market Rasen, Lincolnshire and have been on my bike regularly for the last month. Lost a 8lbs already and am now averaging 12 mph (inc short rests) on mildly undulating roads and that half hour ride (just short of 5 miles) no longer takes half an hour Ride a hybrid at the moment but thinking road bike might be coming soon.
Travis makes this comment

Wednesday, 08 September 2010

So glad i found this site it gives me some hope in my riding, when I was much younger i rode 30 miles almost every day now older and much heavier 365 lbs. now down to 340 in a fairly short time, I happily purchased a bike again and am riding 80-120 miles a week, i have many loops that i take and compete with myself the first few weeks i was having issues maintaining speed i found myself averaging only 12 mph, and feeling completely wiped out after only 18 miles, I also had issues with the bike i initially purchased, so i upgraded to the best thing i could afford, call it the need to justify the $$ spent on a bike but i am truly hooked after only a month i am able to keep my average speed to a 15.1 to a 15.9 for rides from 20-30 miles I always ride solo, all my friends have mountain bikes and just don't keep up and the wind and hills really kill me, looking forward to being 100 lbs lighter and seeing how much that helps...
Admin makes this comment

Wednesday, 08 September 2010

Hi Travis, I think losing 100 lbs is going to make an enormous difference - I've lost about 10 lbs this year (I was already quite thin, not sure where the weight has gone from!) and it's made an appreciable difference.
Good luck with it, remember to come back and let us know how much it helped...
Rob makes this comment

Sunday, 12 September 2010

Glad I came acoss this site. Just started cycling today after 10 years of 0 zero excercise due to 2 spinal ops. Never cycled since I was about 15 - just turned 50 last week. About 5 St overweight - at least. Also quit cigars on my 50th. Managed 1/2 a mile before having to stop ( uphill,flat slight uphill) Anyway, upshot is I managed about 4 miles of varied terrain( 4 stops total} . Hope to improve over the next 12 months. Got the bike and kit thru' cycletowork scheme. Basically want to know if anybdy in same situation and any success they have had..

Cheers
Rob
Matthew makes this comment

Tuesday, 14 September 2010

Well. Im fairly new to cycling, in the process of converting a Mountainbike to a Road bike. I cycle in Oklahoma city so i get rather nasty winds. No idea how far i've ridden thusfar, but When i CAN figure my speed it's when I get tagged by a roadside Radar gun. When I started back in May I MIGHT set it off at 10 to 12 mph. Now...i seem to average around 15 cloched as high as 18.
Anthony makes this comment

Thursday, 16 September 2010

I just completed a six hundred mile in six day ride and our average speed was a little over 13 miles an hour which we targeted so we didn’t burn out after a day or two. When training for the ride with a friend we would regularly be up around 17/18 mph. I am starting to get to know my limitations and how terrain and traffic impacts on my speed. On my commute this morning on the flat and good quality road I can happily cruise at 19/20 mph but maintaining that is almost impossible when hills, cars, wind start getting in the way. My advice is just enjoy the ride.
Frank makes this comment

Saturday, 18 September 2010

Actually I don't care that much about my average speed (these days), more about my average effort... .That is why I don't use any tool to measure my distance or speed anymore.
As a Triathlet I will go all out over 40k in a race and by feel over 180k - solo and always against the wind.
So people, have fun and forget about your speed - "Just do it" !
Josh makes this comment

Sunday, 19 September 2010

I'm 37 and have been cycling regularly for a year. I normally maintain a speed of about 17-18mph on the flat; my average speed on my daily 12-mile commute through London traffic is 14.5mph.
Pete makes this comment

Tuesday, 28 September 2010

Hi, im nearly 54 and have been cycling hard for a year, my avarages have improved dramatically but the secret is to join a club and hang on to someones wheel no matter how painfull it is, if your serious about getting in the 19/20 mph thats the only way good luck to you all,
Pete
Terry makes this comment

Thursday, 30 September 2010

Some really interesting comments here.

For many years I did offroading, I switched to road riding 3 years ago when I moved to northern France. Started with a Trek 100 (brilliant bike) on which I usually averaged 16/17 mph. Upgraded to a Specialized Roubaix this year, expecting my average to increase with a carbon bike, and it actually went down to 14/15.5! Possibly due to Roubaix tyres (23/25) instead of Hutchison 23s and cushier ride?

I'm 58, 85kgs (13.5 stone) & do 3 or 4 rides a week on hilly or undulating terrain, each between 30 & 60 miles.

Bike is standard (Elite model), do you think a wheel upgrade would help?
Admin makes this comment

Thursday, 30 September 2010

Hi Terry, I can't comment on a wheel upgrade for your particular bike unfortunately. Presumably the setup is exactly the same (a slightly different saddle height / seat position can significantly affect cycling power)?
Some bikes are just designed for a different type of cycling - yesterday I was reading a review of the Specialized S-Works Tarmac SL3 that concluded it was great for competition but very difficult to ride for 'everyday' riders and I'm wondering if the same applies with yours (the review was in October's Le Cycle magazine if you are still in France).
Other unexpected factors can also be important - see the chain and sprockets post I just added.
Terry makes this comment

Sunday, 03 October 2010

Hi, OK thanks.

Setup is similar but more comfortable so that probably contributes to the drop in speed!

I'll look out for Le Cycle this week.
Tammy makes this comment

Monday, 25 October 2010

I started training in July maybe once or twice a week. I just finished a 205 mile road bike ride across the state of Florida, less 10 miles, due to the heat. Took about 15.5 hrs with an average of 12.6 mph. My husband completed the full trip in 11 hrs with an average speed of like 18 mph.
Admin makes this comment

Tuesday, 26 October 2010

Great achievement Tammy! I'm guessing your husband has been cycling a bit longer to average more than 18mph?
Being 'too hot to carry on' isn't a big problem here at the moment unforunately...
Nevil makes this comment

Saturday, 30 October 2010

I recently bought a mountain bike and everyday commute 3 miles to work which takes me at least 25 minutes .I am quite saddened to read all these comments and now realize I have lot to do to improve my cycling.Well I don't cycle on the road but ride on the shared path between pedestrians.still I have to do lot of works to catch up the speed." />
Admin makes this comment

Sunday, 31 October 2010

I wouldn't worry too much Nevil, you can't compare a busy commuting speed over 3 miles with a normal road bike cycling speed - why don't you take the bike out next Sunday for a few miles on the road, see how it goes.
GeoSpectrum makes this comment

Wednesday, 01 December 2010

Time for an update, i fist posted to this thread on 12 June 2010, a lot of miles have passed under my wheels since then aso I thougt and update was neeeded. In june my 220lbs I now weigh 195. I tend to use heart rate as a training guide now but my training speed averages at arround 16 mph or occassonally above depending on my heart rate zone, training distance distance etc. I ride a cross bike now so I would expect to be able to train at higher speeds on a road bike. Winter is here so time for core training and some turbo work, with some on the raod when the weather allows. First race is in January, a CX race in Norway.
Admin makes this comment

Thursday, 02 December 2010

Hi, thanks for the update, that all sounds like its going great - just the kind of story we all need to hear!
A cyclo-cross race in Norway in January sounds a bit challenging...hope it goes well for you.
supermac makes this comment

Thursday, 02 December 2010

have just started on a hybrid,goin about ten miles in around 45 mins averaging 13.5 mph,last time i had a bike i was a young cub, is that ok??
Admin makes this comment

Thursday, 02 December 2010

Hi Supermac, sounds pretty reasonable for just starting out again. Your speed will increase quite a bit in the coming weeks and months if you stick at it.
Take a look at new to cycling for other tales from cyclists coming back to cycling after a long break...
Basurdetxo makes this comment

Tuesday, 14 December 2010

Hi, I live and cycle in a very hilly area at the western end of the Pyrenees and often wonder what is the total effect of the hills on speed. Certainly the average seems to reduce (we probably plod around at 22 - 24 kmph (about 15mph) around here whilst we managed near 30kmph (18mph) on a 90km flat ride in France this summer) but everyone seems to ignore the fact that you do actually gain a lot of speed on the way down the hills - are there any studies on the overall net effect?
One thing for sure - in the hills at least - biggest improvements seem to be from loosing weight and I don't mean the bike
Admin makes this comment

Tuesday, 14 December 2010

Hi, I haven't seen any studies but I'm sure I have seen Tour de France results somewhere 'stage by stage' and they didn't show a great difference between flat stages and mountain stages - perhaps 36kmh average in the mountains and 40kmh in the flat. I've hunted around the Tour de France site but can't actually find them now so can't remember where I saw them unfortunately, so may be completely wrong...
JulesW makes this comment

Wednesday, 12 January 2011

I found cycling again in 2010 after years of doing other sports - rugby, racquets, beer, that sort of thing. I was amazed at how much the bike technology had improved since I last owned any kind of road bike, as a teenager (I'm 41 now). I have read through these mails and noticed a common theme - lose weight for speed, but not necessarily from your bike! I started a spinning class in July 2010, two or three times per week for an average of about 50-60 mins each. Having tried several different class / instructor combinations, I've settled on three sessions, all lead by 40-something athletes who swear by it. Hydration has been challenging ('ReGo' is pretty good) and I definitely did not eat enough early on. Weight fell off (cool), muscles redeveloped (no love handles any more) and longevity in the saddle is improving. On a variable (rolling) circuit of the Aldershort training area near Guildford (about 20 mi) I seem to be able to sustain ca. 18mph average speed, which I'm pretty happy with for now. The spinning has definitely helped. At first, I pre-judged it as being a bit naff and probably not worth it, but there's a good core of cyclists there from whom I've learnt a lot about local events, cadence (look for 75-80+ish to work the fast twitcher, fat burners or less less less for strength), nutrition, cycling techniques etc. It's been excellent. So, get down to your local sports centre and sign up for a spinning class led by an experienced cyclist/duath'/triath' (rather than, say, a pure health/fitness instructor who does other class types too, or may not know the rops of cycling so well. Good luck.
matt makes this comment

Tuesday, 25 January 2011

Last winter (2009 - 2010) I weighed 200 pounds and couldn't run a mile in less than 9 mins. I was only 23 years old and am 5'7" so I was way over weight. I drank too much and didn't do anything. I bought a bike in may and haven't stopped since. I weighed about 195 when I first got the bike and averaged 18 mph for a 24 mile loop with 1800 feet of climbing, had to slow down for stoplights and signs also. At the end of summer I could average 22 mph and was down to 167 pounds, and it was a much easier 24 miles than before. Today the beginning of 2011 i am 160 pounds trying to lose more weight. I ran a relay marathon at the end of summer also, and averaged 7 min 15 secs per mile for 8 miles. I also started racing last july at cat 5 and did 4 races. I asked to move up to cat 4 and they let me. I have about 2 or 3 races to have enough points to move up to cat 3 racer. I'm hoping by july, only less than a year and a half into riding and a year into racing i will be a cat 2 racer. I've raced cat 3,4,5 races and have placed in all races, even after wrecks.... there's my story! and good luck to all!
Admin makes this comment

Tuesday, 25 January 2011

Hi Matt, thanks for sharing your story. Obviously you're working hard at it, I reckon you must be naturally pretty fit as well - 18 mph for a route with 1800 feet of climbing is a good time for anyone, exceptional for someone just starting out...
Best of luck with your cat 2 challenges!
Owen makes this comment

Sunday, 30 January 2011

Hi, I'm fairly new to cycling and wondered if I could get some advice on speeds and so on. I'm 19 years old and weigh 10 stone, I'm reasonably but not incredibly physically fit, and I ride a hybrid (I know it's a Raleigh but not sure of the model off the top of my head). I've regularly cycled short distances for a long time and at the moment (I'm a student in Oxford) make a few trips around town most days, but I'm keen to start doing longer distances. At the moment I'm not particularly interested in getting my times down - it's more a way to get fit, explore the area and enjoy the outdoors - but I'd appreciate some guidance on how much time to allow for, say, a 10 mile ride first thing in the morning before lectures!

Many thanks,
Owen
Admin makes this comment

Sunday, 30 January 2011

Hi Owen, rough estimate: 10 miles should take about 40 minutes, maybe a little bit longer when you first start, and less after you've done it for a while. Extra time neded perhaps if you need to get through much traffic to get out of the city before you can start properly - buses and traffic lights don't do a lot for average speed...Good luck with it.
Tommy makes this comment

Friday, 25 February 2011

Today I did 111 km going through the mountains in Parma (italy) I went to Berceto from my house in Parma and did it in 4 hours and 55 mins with an average speed of 23.5 kms an hour. On the way to Berceto it is mostly uphill and on the way down obviously downhill but when you arrive at around 800 meters the wind cold and air changes a lot which I think has plenty to do with my slow time. I've been riding now for 2 years I'm 30 years old and gave up smoking a month ago.
Some of you on here sound really strong and thanks for this blog is does wonders to let people know how well they are doing
Colin makes this comment

Tuesday, 01 March 2011

I love these stories. It is inspiration to hear everyone working toward their own personal milestones.

I started riding again last May to lose weight and retrain myself to get competitive again. I was 45 years old, 275 pounds and averaged about 15mph on a 35 mile loop with 2,000 feet of climbing. My resting pulse was around 62 and bp was 110/70. Even though I was obese, I still felt I was in okay shape.

Today I'm now down to 220 pounds headed to 185 as a goal. On this morning's ride I averaged 19.4MPH with 2,000 feet of elevation gain. Average heart rate during the ride was 139.

I started doing hill repeats 4 weeks ago, and 9 weeks ago I started riding with a much faster group. All of this training really paid off today as I never looked at my speed (which I normally don't) until I was finished. I have learned to train myself by strictly knowing my best cadence and heart rate combination without looking at the speedo.

I love this sport. I have finished numerous centuries, and nearly completed a double earlier this year (I ran out of light). I ill finish my first double in 2 weeks.

Good luck to everyone out there.

Cheers!
Martin makes this comment

Tuesday, 01 March 2011

Just found this web site,
Been cycling now for about 2 years,after a break of 30 odd years .. starter really just to keep fit and lose a few 40 year old pounds off the belly..
Been on the turbo trainer over the winter months avg 13 miles a night with 25 / 30 miles at the weekend, so cannot wait until the lighter nights and get out there again ..
safe cycling
great site ..
Tony makes this comment

Wednesday, 09 March 2011

This makes for some very interesting reading. I was looking for some numbers to start benchmarking myself against. I have been an active mountain biker for some years and recently converted an old bike to a singlespeed to see how I got on with the road before making the big purchase.

The frame is a specialised stumpjumper hard tail with some reasonable mavic wheels, hope hubs and a set of slick continental tyres (smallest I could fit). The gearing is 44t : 16t. My average speed over 20 miles is 15.7mph.

It looks like my times are too shabby given the equipment I'm riding but I'm now keen to understand what improvement I would make with a decent road bike. Also, on a budget of around £2,500 what I should spend my money on. Help anyone?
Admin makes this comment

Wednesday, 09 March 2011

I'm guessing you mean your times are 'NOT too shabby'? Certainly sounds fine to me. It's hard to say what improvement you'd get with a decent road bike, but 'quite significant' especially if you are not overweight at the moment. Pretty much all the major bike companies make very good road bikes at your price, and more or less similar specs - Trek and Specialized are my personal favourites but you'll see plenty of other options when you look around that I've never tried.
Gunds makes this comment

Sunday, 20 March 2011

Thie posts and comments here are definitely better than the contents of cycling books i read. It's realistic and interactive.
Two days ago i did 29.3 km/hr at 45 km.
When i started about october 2009 the best that i can do was 26.5km/hr at 36 km.
Tony H makes this comment

Sunday, 20 March 2011

Been solo cycling for about 25 yrs now, back then in my twenties my average was 22 mph,(not bad for Derbyshire)like all keen cyclists I soon became obsessed with my average speed, now at 46 that average of 22mph is but a distant memory, although the last few yrs I've not been too bothered about my average, just enjoyed the cycling, until last yr when I bought myself a new road bike. I couldn't believe how much quicker and easier it was compared to my old bike. After 800 miles of training in 10 weeks I was averaging 18.5 over a 50 miles, roll on summer.
geoSpectrum makes this comment

Sunday, 27 March 2011

Another update. I have managed to get through the Norwegian winter and kept the pedals turning by communting through the ice and snow using studded tyres on my CX bike. I managed to keep my weight under control and have done nearly 800 miles since the start of the year with several weeks not cycling due to other commitments. I managed 1ookm yesterday in 4 hours on hilly roads and am looking forward to my first race on 1 May. Average speed is creeping up (16-17 on solo rides) but I dont really worry about it now as I tend to use a HRM and measured distances on hills to guage my fitness. One thing to watch out for is injury - i picked up a hip strain and prblems with my ITB in September and they are only just clearing up, I guess its my age (49)
Admin makes this comment

Monday, 28 March 2011

Thanks for the update..sounds like things are going very well.You're right about injuries, it's so easy to overdo something and have to take weeks off the bike to recover - or keep cycling and take months to get over them - which is always a big setback to progress. I'm always very conscious to be careful at the first sign of an unusual ache or pain!
Ant makes this comment

Monday, 28 March 2011

48yrs old. 90Kg 6feet 1 inch 3 months off smokes Giant road-bike. Restarted cycling about 6 months ago after 25 yrs break. Doing 40Km 2 or 3 times per week for last 6 weeks. ... BEST possible average speed - 25.2 Km/h Always measure on round-trip. cancelles out elevation and wind factor.
Even if i push like hell, I burn out my legs, and only achieve an extra 0.1 K/h Getting tired of pushing so hard. Is there a point at which I should say, 'Grand. Thats fast enough - no need to try any more. just go out and cruise for a coupple of hours at 4 or 5 less than max capability. ???
pcwat makes this comment

Monday, 28 March 2011

Great site for comparison info.
Started cycling a year ago on a hybrid weighing in at 230lbs.
Got the bug and clocked up 150km per week averaging 28-30kmph.
Dropped to 175lbs and completed first 100km sportive in August.
Goal for this year is a few 160k sportives and 200km per week.
A great sport to take up in late 40's
Steve Aspin makes this comment

Tuesday, 29 March 2011

Good Afternoon All, I have just found this site today and I have just been out on my bike for the first time in a year and a half. I live in Southport so I ride my mountain bike up and down our coast road very flat but such a nice ride. I only did 12 miles today as it was my first time took me 35 mins and av speed was about 15mph with a little wind going outwards. I have a GT mountain bike as I do go off road now and again but my friend says if im only doing coast road I should get a road bike. Is there much difference? or can I get different tyres for road? I do 20 miles a day when in full flow. fine weather rider. haha.
Admin makes this comment

Thursday, 31 March 2011

You're right pcwat, cycling is the perfect sport for 40+s.
Ant, if you keep pushing (short intervals of maximum effort) you will get a bit faster - but if that doesn't matter to you don't bother, just enjoy yourself! Pleasure is the main thing...
Steve, I'd worry about riding for a while, slightly longer rides, before worrying about changing your bike. If you find you like cycling 'on-road' only, and going a bit faster sounds good, then think about a road bike - as a broad guess you should go perhaps 5-10% faster on a road bike (if you are not overweight yourself).
Simeon makes this comment

Saturday, 02 April 2011

Well, come back to bicycle for 4 season now first year i do a big 900 KM , second 3000KM and last year do 5000+ KM my averidge is 25.5 KMH i am 54 years old. When i begin i have some pound to loose now i am not to bad but.....cycling is for me fantastic sport good cycling everyone
Tommy makes this comment

Sunday, 03 April 2011

Yesterday I did 57kms in 2 hours 10 mins avraging 26kms an hour. My ride was completely flat.Tomorrow I'm going for the mountain
tim makes this comment

Sunday, 03 April 2011

I'm 52 years old and have ridden regularily for 30 years. Did a hundred mile flat solo yesterday and averaged 16.5 mph. Felt pretty good a little stiff legged afterwards.
Steve Aspin makes this comment

Thursday, 07 April 2011

Thank you for the info, im in goos shape i also play football 3 times a week. Just done 20 miles today average speed today was 22mph. felt much better today.
supermac makes this comment

Tuesday, 12 April 2011

bOUGHT a road bike last month,doin 25-35 miles 5 times a week averagin 15-16 mph,whats the next target i should be gunning for??

cheers
Admin makes this comment

Wednesday, 13 April 2011

I wouldn't necessarily make average speed a target (although we all do!), but rather focus on hills or short periods of high power cycling (intervals) to improve your power, or focus on whatever else you feel is your weakness, which in turn will increase your average speed more efficiently than having an 'average speed target'.
John Shaw makes this comment

Saturday, 16 April 2011

Hi All, I have cycled for fun for most of my life. I'm now 62 and treated myself to a decent lightweight road bike 2 years ago. Wish I'd done it sooner! I don't think averages mean much unless your finish point is where you started off. That is to say a circular route. Over a typical 30 mile relatively hilly route on my 'good' bike, which I now cover 4 or 5 times a week winter and summer, I am managing a relatively comfortable 18-18.5 mph. On my heavier 'winter' bike, about 17mph average. I occasionally ride in a group and wow! what that does to your average speed is unbelievable! Can't keep up with fit, young athletes though! Best wishes to all the over 60's still turning pedals - go give those youngsters a surprise!
GregG123 makes this comment

Tuesday, 19 April 2011

Hi to everyone.. Looking for some help. I have recently agreed to a challenge which after reading this article I have come to see it might be a little harder than i first thought. I am confident on bikes and have competed in downhill and skatepark events but have never done any road biking.
Essentially, next summer I have to manage around 140miles a day for 7 days. I’ve worked out that I will need to average around 15mph, riding for around 10 hours each day. I would like to see my avarage be around 20mph though. I am relatively fit but by no means an athlete. I can run 10K’s in around 45mins. Should I be doing some really heavy training for this or am I maybe scaring myself a little bit?

Also any road bike suggestions for a first timer would be really good.

All/any help is realy appreciated.
Admin makes this comment

Wednesday, 20 April 2011

Hi Greg, is 'next summer' 2011 or 2012? Either way, 140 miles a day for 7 days is a pretty long way, and doing it at 20mph average is a big challenge. I'd focus first oo getting some practice on road bikes and covering longer distances (ie making sure you can go that far in a day) and only later, if at all, start worrying about speed.
Good luck, sounds like quite a challenge, be interested to hear how it goes!
GregG123 makes this comment

Wednesday, 20 April 2011

Hi, Thank you for a quick reply. Its summer 2012- so atlest I am thinking far enough ahead to make it achievable- I hope! I guess i'll work it out myself when i start training and see if i can go the distance.
Sorry its probably in the wrong thread but can you suggest any good bikes for a tight budget that would do the job. I guess my budget is realistically around £350-400.

Thanks again, Greg
Bava makes this comment

Friday, 22 April 2011

I'm 56 and I just did my 2nd 50k of the beginning of this bicycling season. I run trails, some hard pack dust stone, some are asphalt but from where I live in Kanata, Ontario, Canada to the War Museum downtown here in Ottawa, Canada it's 23.km there and 27.5km the long way back to home over rolling hills in mostly woods and by the Ottawa River. My avg speed is 20kph and my ride is usually 2.5 hours long without rest stops but resting in the saddle or stopping a few seconds to change water bottles in their racks. I eat 2 Quaker Cereal Bars for energy on the way back and wash them down with water. I usually stand to pedal uphill and relax my peddling downhills when I'm winded or tired...and recuperate in the saddle. I keep my legs moving to some degree so I don't get leg cramps. I keep my sweat inside my riding 2 layers of spandex's with cotton next to my body so I don't dehydrate and except in hot weather - always wear layers. Though they may be thin they do the job to catch the sweat so I can use it to stay normalized in my body temperature. A good breakfast 3 hours before riding is good if you can. I have 2/3 cup of oatmeal; 1/3 ground flaxseed added; 1/8 cup dehydrated currants; 2 teaspoons honey, 1/3 tablespoon safflower; 1/3 tablespoon olive oil both mixed in the oatmeal mix. Pour it in boiling water and let sit 10 minutes. Eat it. Drink 350ml of black tea and digest the breakfast. Pooh before you leave. I ride a Specilized Sirrus Elite with pedal clips and steer horns and a skinny seat that fits my ass bones. Enjoy your ride.
Oliver makes this comment

Friday, 22 April 2011

Hi,

I am 16 years old, 6 ft 2, weigh about 80 kilos. I used to play football as a hobby but recently quite and just took up the idea of attending a local gym ( for about 14 months now ) I am a cross country runner, nothing special, just runs for my school , running between 2.5 - just over 4 miles. I attend the gym 5 times a week, often doing either 20 minutes on the bike, or 20 mins on the treadmill. Recently I have actually enjoyed my time on the bike, much more than the treadmill, I pushed myself alot more the other day and done 15 kilometres in 28 or 29 minutes, cant quite remember. I appreciate that cycling in a gym is much easier than road cycling and cannot really be compared? Am I right?

Anyway I was just wondering if it is worth me buying a bike ( won't be able to spend much because im a student in sixth form ) and then maybe getting some experience and joining a club?

Thanks in advance
Admin makes this comment

Saturday, 23 April 2011

Hi Oliver, you're right you can't really compare speeds on a gym bike with a real bike - but if you enjoy the gym bike you should enjoy a real bike. Is there someone you can borrow a bike from for a few days (or a rental shop where you can rent one), just to see how much you enjoy it? I'm sure you'll think it's great and want to buy one, but it's useful to be sure before spending hard-earned cash.
Bava makes this comment

Saturday, 23 April 2011

Hi Oliver, I have a different take on having a bicycle than does the Admin. I've had bicycles since I was 6yrs old. They are a way of life to have one hanging around. You may not use it for months - then use if for all spring and summer. You may go away to another country and leave it with your parents or a good friend and rent other bikes as you go around the world. You'll get to where you enjoy having your bike around...and you'll know when to take it easy until you get your knees in shape for anything other than quick jaunts to the store. I've had and worn out several diffent makes and brands of bicycles from Japan, Europe, China, USA and Canada. I keep my cycling clothes in good repair and know when to pack up the hip pack with my wallet, chewing gum and protein bars. Some years you'll want to get into very good shape and pretend that you are running the Tour de France. Other years you'll just enjoy taking a nice summer ride by the river or in the country taking your time. Bicycling is never a waste of time or money. It's an addition of the elements in life that you can make your own. It's your personal connection with your awareness of your time in life on this planet. It's like having a good dog. You can put your dog in the backyard and forget it for a day .... then when you open the back door it's always there waiting for you and to spend some time with you. That's what a bicycle is. A moment in life to experience yourself in this world and enjoy life around you in your experience. You don't have to jam your life with bicycling. That's not what bicycling is really about. Bicycling is really all about you...personalized. Just like jogging being about you, your heartbeat, your deep breathing, your calm presence of mind while you enjoy the moment...that's the same with bicycling. Like anything there are rules to observe for your safety and health -- but, it is a great addition of the happiness you can experience in life while you're in that "Moment" with yourself.
miragev makes this comment

Saturday, 14 May 2011

wrote on another page about this but thought it might be more appriate to ask here
i just got back into cycling at christmas after 4 or more years off with back trouble
44 yrs old male im' now cycling about 180-220miles a week
one of my local routes just did it today
38 miles 1233ft of climbing
average speed 19.5 mph max speed 41.4mph average heart rate 145bmp avg cadence 89rpm
time 1h 56mins 12secs
8-10mph headwind on way out and the first half mile or so is a really small country lane so i only go about 14-15mph
temp today was 27.c
what do you guys think is this respectable or not ..?
Admin makes this comment

Saturday, 14 May 2011

Well, the way you describe it, it sounds like an excellent result. Contrary to the impression you get from some comments above, I think it's still pretty rare for a cyclist to average 20mph riding solo, especially when there is a bit of wind around.
200 miles per week is a lot of cycling, I have trouble finding time to do 100-120 miles per week, so I'm sure that will be helping you a lot.
Do you go slower at 27c do you think, I cycle quite a lot in the sun but temperatures much above 26-28 and I start slowing down a bit - my favourite temperature for cycling is around 20-24c.
Dave makes this comment

Monday, 16 May 2011

After a few years of commuting on a hybrid I've got myself a second hand Giant OCR last month. I've plotted out a loop that has some hills and flat bits. At the weekend I went round it twice and ended up with a distance of just over 23miles at a time of around 1 hour 9 and got a 20 mph average. Was thinking it'd take me longer to build up to that so hoping to push it up towards 21mph (and beyond?) over the summer.
I had done a single loop mid week with an average of a little over 19mph. That one was after work, the weekend one was early(ish) on a Sunday morning so that may have ha some effect but I did also seem to have more times where spinning the cranks was feeling effortless rather than seeming like I had to put some power in so perhaps the increase was partly down to an improving technique as I get used to the new type of bike, is getting a better 'spin' on the cranks something other people have experienced going from an mtb/hybrid to a proper road bike?
Admin makes this comment

Monday, 16 May 2011

Hi Dave, sounds like you've discovered one of the great truths about cycling: you need to pedal faster and put little strain on your legs - that way the work gets done more by your heart and lungs. 'Straining legs' is a common mistake by 'non-cyclists'. Take a look at cycling cadence as well.
miragev makes this comment

Tuesday, 17 May 2011

thanks for the reply

regarding the temperature where i live on a greek island
it gets quite warm in the 40's at times
so 27oc is just warming up for me you tend to get used to it
if i can though i like to go out early in a morning when it's cooler and also the wind is usually alot less as well..
although i mostly have to go in the afternoon after work and 8 times out of 10 there is a headwind genrally between 5-15 miles an hour i have this for the first 16-18 before miles or so before i start to head home
i also do another run up in the mountains with 2500ft of climbing 52.5 miles long i usually average about 17mph on this run it takes me around 3h 10mins
i tend to spend at least half my training on hills and mountains
so although it's hard work it really does pay off ..
daniel knight makes this comment

Wednesday, 15 June 2011

Started cycling about 5 years ago and did the etape 2 years ago. My average speed started at about 12mph and went to about 15 when I was doing around 100 miles rides as training for the etape. I do a lot less now but still find I can average around 15 but find after 40 miles I've got nothing left but that doesnt matter I just love going out. What I've found is that if you enjoy it your average speed and distance just increases naturally. Really agree about road surfaces they have just top dressed a road with course chips nearby and feel like I need a mountain bike to get up there now. Also not sure if its just me but prefer hills to a headwind because a headwind is a constant battle whereas you know a hill will eventually flatten.
Les James makes this comment

Monday, 20 June 2011

Hi evryone, enjoyed reading these posts on a rainy night in england. Just taken delivery of a Trek 1.2 road bike and itching to see what I can do on it. I am 46 and havn't had a road bike since I was 20. Have ridden mt bikes for last 6 years ( i can average about 12mph over rough but fairly flatish terrain over 10 to 15 miles)Havn't cycled for 6 months now so I know my fitness has deteriorated. Cant wait to see how a road bike will compare and start regaining my fitness. Soon as the sun comes out i'm taking that baby out. Will let you know my initial average.
John makes this comment

Sunday, 26 June 2011

Tis' all relative really.

I am 48 and have just bought my first serious road bike since i was in my teens. Been up and down the highways and byways of hilly Northumberland since Feb. Just completed a 67 mile stint in the Northern Rock Cyclone Challenge with a time of 3:56Hrs...Av speed of 17mph. And tbh i didn't find it that tough...

As i said ...it's all relative.
Les James makes this comment

Saturday, 02 July 2011

Have been out for my first couple of rides and averaged 15.5 mph over 14 miles over undulating terrain. Overtaken by everyone on a half decent bike tho so obviously have some work to do.
I do have a question tho. What constitutes an average ride/ average speed.
Is there a difference between a time trial speed where you probably spend all the ride on the drops and use max effort as opposed to riding more upright and perhaps looking more relaxed or does it all average out based on your overall fitness?
Admin makes this comment

Saturday, 02 July 2011

Hi Les, I'm surprised you were overtaken a lot at 15.5 mph, that's a pretty reasonable speed on undulating terrain.
As you can see from all the great range of speeds reported in the comments above there is no such thing as an 'average speed' or 'average rider'.
Time trials are a particular skill and riders will typically warm up for a few kilometres first so they are sure of doing their best, but aerodynamics certainly plays a part - more so at higher speeds because the air resistance to be overcome is much greater at higher speeds.
For 'normal' rides, most riders will have a level of effort they know they can sustain for the given distance (rather than maximum effort which no one can sustain for very long) - and this level of effort depends on overall fitness and experience. So a fitter rider may be able to produce a constant 250 watts of effort, which will make them faster than someone who can only produce 200 watts over the same distance / terrain.
Andy B makes this comment

Thursday, 21 July 2011

Firstly great article thanks, was exactly what I was looking for.

In my late teens early twenties I used to do a short 6 mile ride at about 22mph on the flat and the drop off Lincoln ridge my speed peaked at about 45mph on an old Ralleigh tourer (I used to race the school bus - I'd beat it when the ridge was in my favour but only once beat it on the return!). With hindsight I probably ought to have tried to get into a club as it seems that's not a bad speed...

15 years, 6st, 2 kids later and I'm trying to get back into it a bit. I've got a decent road bike second hand off a friend who I'd have no hope of keeping up with. I'm using Endomondo GPS sports tracker on my blackberry (having got a handlbar mount off Amazon) - this setup works really well.

It's a bit demoralising seeing how unfit I am compared to my youth however I guess it gives a target and I should be able to see some initial rapid improvement. I just did:

Distance 14.33 km
Duration 34m:39s
Avg Speed 24.8 km/h
Max Speed 49.9 km/h

Which works out at 15.5mph. The nice thing about this distance for me is that I work from home part of the week so I can hopefully get out at lunchtimes and work on improving personal best around a few loops...

The thing that kills my average is hills - I just really struggle, on the flat I can fairly easily and consistantly stay over 25km/h however when I hit a hill I almost crawl - a climb of 25m altitude in 3mins reduced me to 10km/h. I suppose being 98KG at the moment doesn't help however any tips people have on dealing with these sorts of relative small hills appreciated...
Admin makes this comment

Thursday, 21 July 2011

Ah, yes, age is a terrible thing! For hills take a look at cycling uphill see if that helps - quite a lot of cyclists have shared their comments.
(I work from home all the time - makes it much easier to fit cycling in when you're not stuck in traffic half your life)
Andy B makes this comment

Friday, 22 July 2011

I've read a few more of the articles and tips and made some changes today.

I adjusted my saddle height and moved it back a bit. I also rode more of the ride on top of the bars rather than using the drops for most of it - so hopefully my neck will be less sore after this time! I used the drops for high speed sections and fast corners. I had a slight twinge in my left knee after last time out which I think was down to saddle being too high - much better this time. May also have been helped by me maintaining a more constant higher cadence than last time.

The hills still effected me quite badly however I managed the smaller ones far better and maintained my speed through those (the speed trace from the GPS is far smoother). Pedalling in circles, using the tops of the bars, and attacking the hills a bit more all helped.

Distance 14.35 km
Duration 32m:46s
Avg Speed 26.3 km/h
Max Speed 53.2 km/h

So an improvement in average speed of getting on for 1mph - not too bad - though I don't expect to see the same improvement next time...I think I'll try a longer route at the weekend and then return to this one lunch next week. Competing with myself is a great motivator it seems

Thanks again for all the great articles and taking the time to respnd to so many comments!

Cheers
Andy
Jolly makes this comment

Sunday, 24 July 2011

got my first road bike in feb this year to use commuting to work. started off with an average of 13 - 14 mph depending on traffic lights. Now i can manage 18 mph avg with a flat cruise of 25mph. A couple of things that has helped me.

1. use hills to your advantage and push yourself to be good at them(being stronger on the hills will make you better on the flat).

2. wind makes a real difference to speed, practise a good aero tuck that your comfy with.
Andy B makes this comment

Wednesday, 03 August 2011

Wow, hot today - was glad when I hit a rain shower part way through - though must be careful breaking on slippery roads! Will be glad whn my shorts arrive in a couple of days - only got full legg bib ATM... Hit my target of 30mins for this loop after 4 times around the circuit

Starting at avg spd 15.4mph, Max sp 31mph, 654 calories, 6mph up steepest hill, now at 17.9mph, max 33.7mph, cal 674, 8mph up steepest hill...happy with that though think there's still plenty of room for improvement on all those stats

Think I'll now look for a slightly longer course and return to this one in a few weeks...with a new target of 18.6 mph (30km/h) - just under 29mins...

Jolly, thanks for tips, I've made another minor tweak to my set up today (saddle fwd slightly) and oiled my gear levers (were slightly sticky last time out). Also I've been working on the hills and as can be seen above I've been improving... I've been attacking them much more and looking at it as an investment that pays off when I go down the other side!

Admin F.Y.I. a mere 66ft of ascent Yes I know...I'm a wimp
Admin makes this comment

Wednesday, 03 August 2011

You might not guess it from some of the comments above but an average speed of 17.9mph is pretty good - just have to keep that speed up for longer distances.
Andy B makes this comment

Tuesday, 09 August 2011

I did 23 miles at 17.4 at the weekend so building distance and not losing much speed. Getting to the point where I need to start thinking about what I'm eating / drinking during rides I think as I want to lose a bit of weight but not too quick or leave myself too worn out...been reading up a bit on energy use during rides and think I have a fairly good handle on how it works now...
Katie makes this comment

Thursday, 11 August 2011

I'm 17 years old and I've just started road biking in the past year. I used to hate all sorts of stamina-dependent activities such as running or biking, but I am really enjoying myself, to my surprise! I just did my longest ride, at 28 miles with an average of 17.3 mph solo with a considerable headwind.
This site has been enormously helpful, and inspired me to seriously monitor my speed and progression. Thank you!!
Admin makes this comment

Friday, 12 August 2011

Sounds like a great start Katie! Try when possible to choose a route where the first half is against the wind and the return half is with the wind behind you, it makes rides much more enjoyable than the other way round.
ktwbear makes this comment

Friday, 19 August 2011

So glad I found this site...Straight up people given straight up information. So here is my info...then I will ask my question.
50 yrs old riding 25 to 30 miles 3 or 4 times a week...speed and pace have improved as expected.
MY area (so.FL) is reasonably flat...but the wind is almost always blowing..the westerlies can be 15-20 most of the time....point being the back half of my ride is usually pretty tough....i am averging about 16 to 17 mph over 20-25 miles....use a garmin...so i have all the settings that give me great feedback...cadence pace per mile blalhhlhlhl...
i set my goalsfor spped increase and thus better time...sprint work ..intervals all that stuff...
Now the question...if i get rid of the 2001 cannondale r600...and get a nice new shink 1500-to 1700 bike...do i pick up any speed all other things being equal.....I having a hard time believeing all the Lance (cheater) Armstrong stuff) that it all about the rider....10 year new tech has to help some?
Admin makes this comment

Friday, 19 August 2011

Hi, can't you change the route so the wind is with you for the return leg of the ride - that's so much more fun!
Unfortunately the benefit of changing bike seem to vary a lot according to the rider - I know someone who increased their speed about 10% by going to carbon fibre, my own improvement was much smaller than that - I've carried on improving since getting it but don't know how much is me and how much is the bike.
Weight is the most critical element, but comfort over the distance you are riding and being a really good fit are also important.
Harder to explain, but some bikes are just great to ride, more responsive, snappy up hills, very stable downhill etc. But these aren't necessarily money related differences, more that some riders just suit certain bikes - the big challenge is always knowing which bike will be great for you
(for me it's a trek madone for the time being).
On balance I think you will notice a significant improvement on a carefully chosen new bike, but can't guess how much of an improvement - it also depends if your bike is holding you back - there is less benefit from a great bike for a rider who is significantly overweight or just not used to cycling much.
Nathan makes this comment

Saturday, 20 August 2011

I am 13 years of age and have recently been on a 27 mile cycle ride in Pisa. I had a lot of fun. I think I can average 16-18 mph for 30 miles with about three 15 minute breaks, it seems a lot but I won't give up. Running, I will give up after a whopping 100 meters, but cycling is a new level. I don't know if I am "b***s***ing" or not because I have never really tested myself, so I cannot wait to actually do it.
MSD makes this comment

Friday, 02 September 2011

I started riding three months ago as part of rehab training after a serious leg injury (a tibial plateau fracture). Yesterday I did 38km at an average of 34km/h. I'm pretty pleased with that, the next thing I think I need to do is to try and extend my distance range. I rode 65km a couple of weeks ago and it killed me, I don't seem to have the stamina for doing really long rides. I guess that's because my muscle tissue is not optimised for long distance cycling (the last few years I have done a lot of alpine skiing, which requires a lot of strength and explosive power as opposed to pure endurance). So I can cycle pretty fast for an hour but much longer than that and I bonk.
Proj London Health makes this comment

Monday, 05 September 2011

Our informal group meets on Sundays in Dulwich, mountain bikes, road bikes and sometimes Bromptons too which makes a great mixture of speeds. Our mantra is: 'We regroup on the top of hills', so if you are a 12MPH rider on our usual Kent & Surrey 30-mile rides we start and finish as a team.

Recently I have moved from a mountain bike to a road bike and the diffence in speed and reduction of effort is a good 30 ~ 40%. Hear rate is lower, ave flat speed for me on my own is now c.21MPH, but need to work on the Gluts & Hamstrings for the hills.

An Ex Latvian professional suggests to focus on time & technique rather than speed, this will automatically come with the ground work you put in.
Dan makes this comment

Tuesday, 06 September 2011

I bought my first road bike three days ago - a Trek 2.1
I've been riding a MB for the last 6 weeks getting an avg around 27.5 kph for 11k around town.
My first two rides on the road bike doing the same route in town weren't much different. I had my first real trip out of town today and the difference was amazing. The first half I was cruising around 27kph and the second half was more like 34/35 kph (hit some strong wind about 4k from home that really took my avg down). I managed 30.1 kph over 24.4k
It's obvious I need to up my distances. I was riding the MB about 4 or 5 times a week so I expect to keep that up. There are no real flats (more than 1k) on my route, the wind was blowy the whole way and road surface is shocking (I'm living about 70k south of Budapest currently).

My bum was as sore as whatits by the end but that might be a combination of the seat position (a long way forward and pointing down quite a bit) and my weight. I'm currently 103 kilos - about 16 stone 3 which has come down from 117.5kilos - 18 stone 7. Have got a long way to go!

I've read that I should think more about interval training and my cadance but is there an easy way to measure cadence without an expensive computer (mine doesn't have it)? There are no cycle clubs near me so I'm always going to be alone.

I'm going to build up my distances but my goal is to average over 20 mph for 50k. Probably won't get there this year as winters are harsh here and will have to put the bike away until spring. At least the temp has dropped today - down about 10C to 22C and that was easier!

Any tips gratefuly received!
Admin makes this comment

Thursday, 08 September 2011

Hi Dan, already sounds like you're doing great, 30kmh is a good speed! Not sure I'd worry about interval training yet but a good acdence is important - you can just count how many times your legs turn in a minute if you have any kind of computer. It doesn't matter if it's a bit inaccurate, you should be able to see if your cadence is closer to, say, 90 than 60 which is a good start.
Dan makes this comment

Monday, 12 September 2011

So, an update for my first week:
After writting that I needed to up my distances I think I went a bit mad. It maybe a normal distance for most of you but 60km for my 4th ride on a road bike.

Anyway;
Trip 4: 60km, 2h 6mins avg 28.6 kph
Trip 5: 41.6km, 1h 22 mins, avg 30.3 kph
Trip 6: 26.3km, 50 mins, avg 31.5 kph

Treated myself to some padded shorts and gloves, used the 88% inside leg measurement to setup the saddle height and pain/times are improving.

Only lost 2kg this week. Was expecting more. I'm still over 100kg and I think that's my biggest problem. That and the terrible road surfaces here. I've been cycling different routes trying to find the best road. I've found a great road but there are road signs saying no bikes. Might have to play the ignorant foreigner if I get stopped - the road looks amazing compared to the bone rattlers I've been on recently.

Will think about measuring my pedal revs and also want to start thinking about the pedal circle - a good article on this site. Don't have clip ins yet to help with the pedal circle but after reading the article it's not the most important thing.

I'll try to update next week.
Admin makes this comment

Tuesday, 13 September 2011

Hi dan, thanks very much for sharing - we're looking forward to seeing your progress! 2kg in a week sounds good, you don't want to lose too much weight too fast.
PS I'm a big fan of clipless pedals - I don't suppose they make a great difference to my speed but they do make the experience more enjoyable and they feel more professional.
Proj London Health makes this comment

Friday, 16 September 2011

If you can, its a good idea to get an 'all singing & dancing' speed, cadence & heart monitor as you can monitor all 3 at a glance, and it also works out your calories burnt too.

I monitor my fitness level by going up hills, and specifically one hill which is straight,just over half a mile long, and a c.9~10% gradient. The first couple of weeks was an in the saddle ride, but watching the speedo drop from 9, to 8, to 7 and I recall even down to 6MPH.

Now, I'm out of the side for the first half of the hill at c.13MPH, with the remainder in the seat toggling between 8 & 9 MPH...... a clear improvment!

Proj London Heath 'Sunday Cycle Group' are doing a Dulwich to Charwell by Gatwick (50 mile round trip) ride this Sunday and will be facing one of the most challening hills in Surrey, Reigate Hill.

Will advise of the max speed going down, and the ave speed going up on the way back.

Best!

McCabe.

ps. just bought your GOLD insurance
Proj London Health makes this comment

Monday, 19 September 2011

Hi BC,

As promised, figures from the 'all singing & dancing' bike computer:

High level figures!
C. 60-miles
1860 Cals
Ave speed 13.4MPH
Max Speed 41MPH

The calories burnt are measured via heart rate / cadence making it more accurate. So..., 41MPH down Reigate Hill was nice until the front wheel went into a violent wobble so had to back off. After Gatwick we chose to come back via Dorking and climb Box Hill.... very good fun!

Anyone out there achieved Yorks Hill near Westerham at ease? This is a hill you ride up rather than down... it has a 12.5% gradient with 2 lots of 25% gradients for c.1/2-mile. That is now on my TO DO list.

McCabe

Project London Health
Guy makes this comment

Monday, 26 September 2011

Hi, This is a great article which helps me get an idea of where I am. I'm 38 and have been riding on roads for about a year now, though had a break of a few months after suffering a severed thigh muscle from a freak skiing accident. Riding the roads has certainly helped me recover though.

I am currently riding a heavy old Specialized Rockhopper MTB in the Lake District (near Keswick), so there is an awful lot of climbing and it's hard going on my MTB. Over 10-30 miles I am averaging a speed of 13mph, but am hoping to see quite a change in that when I pick up my new road bike in a couple of weeks.

I hope I'm being realistic in looking to see a marked change in average speed.
v1nyl makes this comment

Thursday, 29 September 2011

Hi, as the orginator stated it is hard to measure riders of different ages, experience and local conditions. Club riding will help bring on all types of riders with differnet capbailities. It really depends on what drives you to ride. I have been riding for 8 months in the north west of UK - reasonably flat and have noticed that I have improved over this time. I stongly believe that it is time in the saddle, alternative routes and combing solo and group riding that provides a good balance, which over time increases your overall ability and average time. TRy riding with different people to get a feel of how you are progressing. For the record 50 years old, spinal arthritus and an ex smoker. March 2011 16 rides in the month average speed 11MPH - This September 16 rides average speed of 18+MPH. Monthly miles between 300 and 400 miles. Keep peddling.
Saturn5 makes this comment

Tuesday, 04 October 2011

Interesting article which of course like most I read to see how I was doing. 53 yrs old and 1700miles since getting first road bke last February although did about 1500 miles previous year on a sort of hybrid. Average speed went up 2mph straight away and now sits around 16.5 over a 30-40mile route. However now starting to realise the pursuit of speed is perhaps the wrong target but of course an easy one to see change in as my real goal is fitness but also weight loss. Fitness is well up but weight loss has plateaued after intial drop and I think it is due to pushing too hard and burning carbs rather than fat which perhaps needs more discipline. When I go out with mates I am much better at holding back a bit but solo just want to beat the clock especially on a shorter route of 13miles which I regularly do when time is tight. Sound familiar to anyone?
v1nyl makes this comment

Saturday, 08 October 2011

Saturn 5 - all to familar, try riding without your bike comuter for a few rides and just go on the feel, rather than the clock. As I am sure you are aware, the best % of your max heart rate for an over 50 male needs to be worked out and then you need to waer a monitor for a few rides- even if you borrow one from a friend - to get a feel of when you are in the fat burning zone, you will be suprised at the level you need. Again this is all tied into how long you are in the saddle. 13 miles is a little short to get you into this zone. From expeience riding at a medium pace for a couple of hours - with the right fuelling strategy and this starts to work. I different strategy is to look hard at your food intake. Many people plateau, after good initial success as the body can easily switch into survival mode, resulting in the body retaining more cals as it belives food has started to become scarce. Although it sounds strange, sometime it is worth upping the cals fro a few days and then going back to the planned intake. THis way the body is always being shocked into different strategies. Weight lifters using a technique called negative reps, where the lifted weights are beyond wht the lifter can manage and instead of attempting to lift the weight the lifter just controls the rep on the negative. This starts to teach the mind to accept higher weights as a lot of the push through plateaus is within the head. Good luck
Flite99 makes this comment

Monday, 10 October 2011

I have been trying to improve on my cycling ddstance and average speed. I had a heart attack 8 years ago when I was 50, the year after a bought a basic commuter bike and was just picking away at getting some execcise. I then bought a low-mid range MTB, waste of time it was like riding a tank! So this spring I got myself a hybrid that was the start of my getting interested speed/distance.

A month ago a freinnd of mine was selling his rather nice road bike (he had only put about 20 km on it, its's 2007 Specialized Sequoia, the first road bike I've owned since I was 16!

Today I managed 51 kms @ an average 23km/h, 20 km/h headwind outbuond plus lots of rolling hills in the Annapolis Valley area of Nova Scotia Canada. I'm 58 y.o. 200 pounder.

Going back to the original post, I wanted to go further but my legs didn't. Any good suggestions?
Admin makes this comment

Tuesday, 11 October 2011

Hi Flite, only suggestion is - cycle more (and lose some weight)! Particularly on hills being overweight is always going to make things tough. Weight aside, just try and add a few kilometres each week rather than trying too much too soon - managing 23 kmh over 50 km with the first half in a strong headwind is a pretty good start (if you son't already, try and cycle with your hands in the drops whenever possible when cycling into the wind, that makes a lot of difference).
alan makes this comment

Monday, 17 October 2011

I commute 14.97 miles each way 4 or 5 times a week and i find the biggest influence for me is the degree of headwind and the clime involved. I go up and over the Leanig on the Black Isle and its no mean clime! Need to do it twice a day and it can be wild- gale force winds and sleat this morning!

The difference in time is amazing from 71 mins this morning to my personal best 42 mins or the average of 51 mins.

In contrast if the weather is really bad i can go round by beauly which is 23 miles- its flat and relatively sheltered unless its an easterly wind- i tend to do this in aroun 60- 65 mins!

In other words there are loads of variable which can affect ure speed and its hard enough to compare the same ride never mind compare different people on differnt routes!

alan
Proj London Health makes this comment

Friday, 21 October 2011

Hi BC,

On the other end of the speed scale I was proud to hit c.3MPH on White Lane, by Tatsfield, Kent. This hill is c.700m and is so step that you are almost stationary by the top, I guess the last bit must be about 25 - 30% gradient.

Next on my list is Ide Hill which is I recall just under 2-miles which neatly takes you up to York Hill, the location of the UK's oldest race (held a couple of weeks back). This is on my 'To Do' list when back from Cornwall.

Hills, don't we just love them!
Perthadam makes this comment

Wednesday, 26 October 2011

I've been commuting by bike for 2 years now - about 10 miles per day - on a hybrid. I averaged about 15 mph. I just changed jobs and commute 26 miles per day, but have bought a road bike. Averaging 17 mph now, and happyish with that. However, I haven't invested in racing pedals so am pounding away with trainers. Does anyone have a gauge of how many mph racing pedals are worth?
Admin makes this comment

Wednesday, 26 October 2011

I would hate to lose my cycling shoes now I'm so used to using them - but I don't think it is possible to say how many mph they add. Not very much I would guess, but they add a lot to the pleasure of cycling and help to make sure you are using a decent pedalling technique which will have a small benefit.
Tom makes this comment

Thursday, 10 November 2011

After years of running, 3 months ago i finally picked up a nice road bike. have been communiting to work 3-4 days / week, round trip 35-50km depending on route. This mornings ride was 25.5km and i averaged 31.9kph, solo. Ride is 70% flat with some hills and a couple of traffic lights.
chris makes this comment

Thursday, 10 November 2011

You are understating the achievement 25+-miles-per-hour-over-30+-miles-on-flat-ground-solo ride is and the number of cyclists that can accomplish this task. This would basically put you at the level of a low-performing professional, with the very best at 28-31.

If you are a recreational cyclist and anywhere near 20-22 -- you're in great shape, kudos!
Ralf Hodgson makes this comment

Tuesday, 29 November 2011

Hi,my name is Ralf and i average 21mph over a 40 mile ride i do this 5 times a week and 60 miles on Saturday and Sunday.Do u think there is any chance of me turning profesional?
Admin makes this comment

Wednesday, 30 November 2011

Hi Ralf, as a first step I would go and find your local cycling group and go out with them a few times to see how you compare, then perhaps they will have competitions that you could enter or time trials.
Adam Wilkins makes this comment

Monday, 05 December 2011

As a 42 year old of average build and fitness I do about 21 miles in 90mins - so almost exacly 14mph. If I do the same journey on the mountain bike its about 12mph. I do 16-20mph on the flat, much slower on the steeper hills.
anto makes this comment

Monday, 05 December 2011

There are definately some fictitious records above. here are my records ... non-fiction.
Male 49Yrs old 90 Kg. 60 to 80 Km per week (2 or 3 outings of 20 to 40) Good conditions Flat terain, no wind ... 26 kmh avg, Max (down hill - there is a short hill, nothing much - near my home.) 50 kmh. Mild to moderate breeze, brings it down to 23 or 24 kmh. It is a round trip so you might to expect to gain back what you lost into the wind - but it never seems to work that way.
fn_tool makes this comment

Tuesday, 06 December 2011

I'm glad I read through all the comments. So, about about 4 months & 450 miles ago, I ditched my car and solely commute by bike 9 miles total daily west of Orlando FLA in all weather. When I started riding, I weighed 205, today I am 195, generally fit looking except for a real spare tire. Male, 48 years old. I hit a couple of rolling hills, but its about 80% flat. I try to maintain an average speed of 18mph on my road bike & 15 on my full suspension mountain bike. I'm not 100% confident riding the road bike in the rain yet.

I've used speed as measure of how I improved, but decided that Cadence might be a better measure. This is how I found this forum. I haven't changed my diet much yet, but I really felt that my gut would have started to shrink by now...the main difference in my body is that my legs are like tree trunks now, dropped all the fat from them, but nowhere else yet. I can pedal (both flat spinning & pushing hard on the climbs) at about a 70rpm average, I use a pretty wide range of gears on both bikes. My goal is 80rpm for the commute both ways, either bike. I guess I need to figure out how to get some longer rides into my routine.
Admin makes this comment

Wednesday, 07 December 2011

Hi, I think you are right to focus on increasing your cadence - big leg muscles combined with not losing much weight suggests it is your legs doing all the work rather than your cardio-vascular system.
As you say, longer rides are also important since your commute is not long enough for a good warm-up effort and a sustained effort and increase in heart rate afterwards.
Dan hoskin makes this comment

Tuesday, 10 January 2012

Hi I am 27 years old and have just got a argon 18
I have done 5 rides and I can't believe how
Fast I am progressing I am 17 stone 6ft 3 muscular
Build and worried that I'd be too heavy
To cycle but I have 28 inch thighs and really strong legs
I live in Cornwall (really windy and hilly) and I done
37 miles and averaged just under 19mph I was out in a
Pair but led 80% as my m8 was burning out much faster
Than me I also overtook a moped at 37mph on the flat
Which I found quite funny cycling is awsum!
Dan C makes this comment

Thursday, 12 January 2012

After much deliberation I have just bought a road bike and the first time out on it I averaged 14mph over 11 miles and just today I have done another 11 mile ride and averaged 13mph but it was bloody windy (so much harder)! Just for fitness really but my aim is to carry on with 10-15 mile rides and get my average up to 16-18 and then increase the distance to 20-25 miles! Loving it though! Itching to get out on it every day! I'm 32 and 15st (6'2").
Chris makes this comment

Wednesday, 18 January 2012

Has anyone mentioned the impact of traffic lights yet?

I commute 15.2 miles each way, 2-3 times per week into Central London. I'd love to be able to work on improving my average speed in a meaningful way, but with 81 sets of traffic lights on the route, it's random to say the least!!!
Ian S makes this comment

Friday, 27 January 2012

Great site. To add my stats.. age 52 (and three quarters!). Ride a cannondale caad4 (alu) with campy chorus so a little dated now. Ride roads once or twice a week on moderately hilly parts of Northumberland (I also mountain bike on the very hilly parts). On 25 mile loops I average 18-19 mph riding solo. Down by 2mph when windy. Now using a garmin 500 and finding better results when cadence is 85. I used to grind at 70 which left legs feeling tighter. Carbon bike coming soon...