Road Cycling - Realistic Goal

I started biking last June. When I started, I could do 20 miles at 15mph avg. By winter, I did managed to do the same 20 miles course at 18mph avg.

My goal is get up a 20mhp avg. pace and was wondering what you guys think the realistic goal (timeframe) to accomplish this? I do longer rides (40 - 50 miles) as well as the 20 miles course. I just use the 20 miles course as a benchmark. I also plan on doing intervals and speed work this year to improve my pace. I ride 3 times a week, except the past couple months, due to the snow storms in eastern USA.

So, what do you experience bikers thing is a realistic goal for me accomplish this?

I think you'll find intervals will significantly improve your times and speed. I did a sh1tload of intervals when I ran and do them now for riding and they have done nothing but make me faster (and of course kick my @ss in the process).

When the weather is crap here I throw the bike on my trainier and ride during tv programs, then sprint during the commercials. I'd recommend against the sprints during commercials on MTV, as they tend to be a bit long and quite frequent :-)

also...have you tried any plyometrics? that and some lifting should help increase your speed, too :-) I like to do some step downs (from a 8 inch platform) with a good stretch on the leg that comes down. Concentrate on exploding back up to the standing position. Lunges are good, too. :-)

I got alot faster by riding with faster riders. Nothing motovates you like being dropped froma ride! They acccelerate when you don't want to, hold ther speed when you think you can't, and generaly make you crazy unlit you hang with them till the end of the ride. Baptism by fire baby!!

djpluv - I used to do leg workouts (squats, etc.) and will be starting it back up. What's "plyometrics"?

jayhop - I agree, that's how I was able to improve my speed when I started.

Thanks for the response, guys! :thumbup:

plyometrics - "Plyometrics are any exercise where the muscle is contracted eccentricly then immediately, concentricly. In plain English, the muscle is stretched (i.e. loaded) before it is contracted. A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up."

I have found it quite useful for "explosive" strength, such as sprinting and climbing hills on the road bike. I have found it most helpful in clearing tough obstacles when mtn. biking - especially when you must accelerate quickly and in a short amount of distance to clear a log or rock.

Here is a pretty good basic outline of some plyometric excersises:

http://www.webgate.net/~welchiro/plyometrics.html

(take it easy at first, then gradually build)

I also agree with jayhop...biking with a bad@ass will help alot! probably most of all! I bike with "Quad-zilla" and he pretty much thrashes me on a regular basis; however, the distance gaps between us close each time we ride...so that is definitely good motivation to increase speed :-)

Good luck!

I dont worry about speed as i do cadence.Keep it at 100 or better.