Clydesdales/Athenas (200+ lb / 91+ kg) - Average speed for uber Clyde?

I was curious...what kind of speeds you fellow uber Clydes (300+) ride at? One problem I've had is that I've never significantly increased my speed since I started riding...I'm still dirt slow. I started riding around 10mph average, and am probably now (after 2 1/2 years) only at about 12.5 mph average give or take.

Any tips on speed increase?

On my road bike, I would average about 16.5 mph, when solo.

In a small group (2 to 4) we could kick it up to 19 mph.

When riding in a pace line, I could cruise with the 21 mph group.

On my mountain bike off road, I'm lucky to avg 8 mph.

Since YOU are the engine on a bike your maximum speed ,bikes
being equal, is determined by the condition of your cardio and lung
systems. You must be able to supply MORE blood & oxygen to you
muscles to get MORE speed.

That said, you can loose weight from calorie consumption but not
get any faster if your cardio & lungs limit you.

It ain't magic it's physics, mate.

I'm borderline uberclyde(290), and the biggest hit we clydes have is when it comes to hills. About 3 weeks ago I spent a week in Savannah and went for a ride out to Tybee Island, which was about a 70 mile round trip from my hotel. At home, in NW CT, I might be able to average about 12-13 mph riding through the hills. In Savannah, my avg speed jumped by at least 2-3 mph. Into the wind, I was averaging 15 mph. On the return leg, my average jumped above 18mph. For more speed, and better conditioning, do more hill climbs, plan a route that takes you into the wind on downhill legs, and uphill on downwind legs--and never get off the bike. If you are sore the next day, take a couple of days off and do something else.

Last night my total commute time was 45 minutes for 11 miles and 35 minutes for 7 miles. Those times include stopping for traffic lights, crossing signals and water. So my moving average speed on both rides was probably around 14-15mph. This is on commutes that are a even split of fast downhills (max speed last night was 31.3mph), some flat stretches, and a lot of gradual uphills.

My speed on the gradual uphills over the past month has jumped noticeably. Hills I used to struggle up under 7mph, now I'm closer to 10mph. On the hills I had a hell of a time getting up at 9mph, I usually run 13-14mph.

As far as a bike setup, I have a bone-stock '07 Specialized Hardrock MTB. 99% of my riding is done on pavement, be it paths, sidewalks or city streets.

And hopefully tomorrow I will no longer be 400+ (this morning it was 400.5, hoping that my 20-ish mile ride tonight will drop another pound :)), down from 567 in June of '05.

Short rides, 25 miles or less: 24-25 mph
Moderate rides, 50-100: 15-20 mph
Long Rides, 100+: 14-16 mph

On my mtb with 1.95 'dillo tires:

Without traffic lights and stopping I average around 15 mph
I can burst up to 20-23 for a while but I'm comfortable between 15-17.

Depends on the wind factor. If I'm on a flat and I'm riding into the wind I rarely go over 14 mph (unless I'm trying to make a light, which is rare). With the wind on my back, I'm cruising at around 20 mph. Uphill with or without wind, I'm lucky to do 6 mph. On long hills I sometimes drop down to 3-4 mph (walking). I should mention my rides are usually less than 20 miles.

I'm uber (300+), I ride 20-25 miles 5 days a week @ 14-15 MPH. My fastest average is 15.3. What brought my time up is the cyclocomputer, it keeps me motivated.

First don't worry so much about the speed. Are you getting a good workout ? Blowing off Stress ? Getting the Heart Rate and Breathing up ? If so that's by far the most important part. Back to average speeds, it's hard to compare average speeds because of the variables, everyones routes are different(hills vs flats), their height above sea level, their cardio pulmonary capacity is different, and the type of bike (eg beach cruiser vs roadbike with skinny tires). That said I had someone say something to me earlier this year that kind of sank home. "If you want to ride faster then you have to ride faster" sounded kind of lame when I first heard it but when he explained to me that I needed spin faster and use larger gears it made sense. I've made a conscious effort to push large gears longer and spin faster this season and I've seen a pretty dramatic increase in my average speed. Something else I have done is to take the mountain bike with knobbies out on the road as it provides more rolling resistance and a better workout. Can I also suggest finding someone slightly faster to ride with ? Go find a social ride with a group somewhere as they usually stop to re-group often and there is no competition so you don't get left out alone.

Shog

First don't worry so much about the speed. Are you getting a good workout ? Blowing off Stress ?
There is a good reason I want to increase speed though.

I've found 4 hours is about the average long ride I can do.....difficult to go much longer than that. I want to increase my mileage (like to do a century)...but I can't get many more miles in if I can't ride longer or ride faster in the time I do ride.

There is a good reason I want to increase speed though.

I've found 4 hours is about the average long ride I can do.....difficult to go much longer than that. I want to increase my mileage (like to do a century)...but I can't get many more miles in if I can't ride longer or ride faster in the time I do ride.
KT, don't worry about speed right now, instead build aerobic capacity and cardiac function and get your nutrition program down pat. Those are the primary keys to long rides. It doesn't matter if you do the century in 10, 8 or fewer hours, it's still a century! Considering your start point, I think you are doing a great job and just build the endurance a step at a time! You'll get there! Century and longer is just time in the saddle!

KT -- I'm at about the same place as you are. I am down to 250 after about 18 months of serious riding and my typical speed when I have hills to contend with is about 12.5 mph. What I have been doing is slowly working my speed on the uphill a little bit harder. By working on a better pedal stroke and concentrating on maintaining a good cadence I'll keep my uphill speed above 13 mph. Doing that I am slowly increasing my speed. If I go all out on my uphill trip home I can actually do it with an avg speed around 14mph. I figure little by little I will keep pushing that up.

My desire to ride faster is not only to go further, but to make it easier to keep my normal schedule of commitments while still riding. Being able to ride faster just makes it easier to do everything. Plus the harder workout burns more calories since your body tends to adapt to a certain energy output level and you stop losing weight unless you can cut calories further.

Honestly i am afraid to wire up a cycloputer as to not die of embarassement when i look at my speed.

I already know i am slow. So i concentrate on how i feel as far as level of exaustion and heartrate.

You are probably better off without the stinkin speedo, since in my experience, using one often leads to overdoing it. You are better off to get a heartrate monitor or even just use your wristwatch and finger. You probably know when you are pushing too hard since you can't carry on a conversation and you feel like barfing or passing out.
I took my speedo off and have saved my knees from further damage pushing in too heavy of a gear. You should consider avoiding using one. Its far safer to keep your eyes on the road rather than on the speedometer. This whole thinking about riding faster is just so much BUY cycling magazine B.S. in the first place IMHO. What we should be doing is getting a sensible, consistant workout and enjoying it at the same time. When you are overweight you can't afford to max out your heart or blow out your knees trying to climb hills carrying a perminent 80 + pound " touring load" with you.
I started riding after a 15+ year layoff and at 280 pounds now 268 I could barely go five miles.Now I am riding 40-55 mile rides in 85 plus degree weather at between 11-13.5 mph. For my daily 9-18 mile route I average between 12-15 mph. I have done a ten miler in 30 minutes for a 20 mph average but its meaningless because the route was ideal and the conditions perfect for it. If all you can do is 8 mph and your heartrate is in the right place just be happy riding and eat sensible. Eventually your average speeds
and hill climbing will improve as you get lighter and in better cardiovascular shape. The whole point is to be healthy, first!!!;)

I usually average around 12-13mph. I could probably average more, but I have no desire to ride so hard that I am not enjoying the scenery around me.

Honestly i am afraid to wire up a cycloputer as to not die of embarassement when i look at my speed.

I already know i am slow. So i concentrate on how i feel as far as level of exaustion and heartrate.

I think having the cyclocomputer is important. In my opinion, you need the timer to monitor how many hours and minutes you are riding. You also need the trip distance and total distance to record in your training log. Knowing your total distance helps you keep on top of bike maintenence as was as giving you milestones to work toward. Average speed is very tempting to fall in love with, and I must admit, I probably get overly obsessed with it. Here's a suggestion: leave your cyclocomputer on "clock" so that you are only monitoring the time of day, then assign an arbitrary milestone where you give yourself the "reward" of being allowed to scroll through the data. For me, I do it no more than at the top of the hour and half past the hour. Another option is to tie the reward of checking your average speed into a physical location marker on your route. In my case, I ride to Xenia Ohio and check it at the rest stop, then I ride to the next town and am allowed to check it again, etc... After you check whatever stats you're interested in, I put it back to "clock" and get back to work.
By the way, last year (my first serious year back into cycling in 10 years) I weighed a max of 266 and for the most part my fastest ride averages were in the 16.8 range. This year I can pull a 16.8 on an "easy" day and when I'm pushing it on my varied terrain course I've gotten to between 17.4 and 17.9 mph.

I think having the cyclocomputer is important. In my opinion, you need the timer to monitor how many hours and minutes you are riding. You also need the trip distance and total distance to record in your training log. Knowing your total distance helps you keep on top of bike maintenence as was as giving you milestones to work toward. Average speed is very tempting to fall in love with, and I must admit, I probably get overly obsessed with it. Here's a suggestion: leave your cyclocomputer on "clock" so that you are only monitoring the time of day, then assign an arbitrary milestone where you give yourself the "reward" of being allowed to scroll through the data. For me, I do it no more than at the top of the hour and half past the hour. Another option is to tie the reward of checking your average speed into a physical location marker on your route. In my case, I ride to Xenia Ohio and check it at the rest stop, then I ride to the next town and am allowed to check it again, etc... After you check whatever stats you're interested in, I put it back to "clock" and get back to work.By the way, last year (my first serious year back into cycling in 10 years) I weighed a max of 266 and for the most part my fastest ride averages were in the 16.8 range. This year I can pull a 16.8 on an "easy" day and when I'm pushing it on my varied terrain course I've gotten to between 17.4 and 17.9 mph.

Not trying to start an argument but.....whats wrong with using a stopwatch and a pencil and paper to figure your average speed? I know the distances and routes I ride (all of them) as far as mileage and what dogs to avoid etc. After two years of using a digi speedo I found myself constantly pushing too hard trying to keep my speed up to some imaginary level, instead of keeping my heartrate in the good zone and my eyes on the road.
As far as maintainance on the bike, thats a simple matter of counting up the days you rode, times the miles. A simple checkmark system on the calender is all you need. You don't even need a fancy logbook unless you are a paid racer in training!!! I think we bike nuts are sometimes a little too nutty!
What ever happened to riding just because we enjoy it? Without all the focus on "training"!!!
To each his own!;)

Not trying to start an argument but.....whats wrong with using a stopwatch and a pencil and paper to figure your average speed? I know the distances and routes I ride (all of them) as far as mileage and what dogs to avoid etc. After two years of using a digi speedo I found myself constantly pushing too hard trying to keep my speed up to some imaginary level, instead of keeping my heartrate in the good zone and my eyes on the road.
As far as maintainance on the bike, thats a simple matter of counting up the days you rode, times the miles. A simple checkmark system on the calender is all you need. You don't even need a fancy logbook unless you are a paid racer in training!!! I think we bike nuts are sometimes a little too nutty!
What ever happened to riding just because we enjoy it? Without all the focus on "training"!!!
To each his own!;)
Not a thing....the computer is simply more convenient is all. Agreed, to each his own! Personally, the computer is better because it gives me a real time display of elapsed riding time vs. Total time, avg and peak speed. I ride extremely long distance though, because that's my thing!50 miles a day as training and event rides or weekend rides in excess of 100 miles a day. That's just what I enjoy....pushing myself as far as I can. You can get a ride computer as cheaply as about $15.00 at Walmart and a stopwatch is also usefull to me as well on short sprints to build my breakaway speeds.

The logbook is a tool I use to track my miles and let me see tangible evidence of my progress and I am an amateur racer as well. It let's me analyze my training weaknesses and trends.http://www.cosgan.de/images/midi/sportlich/n055.gif

The best way to increase your speed is to ride with faster riders who are willing to wait from time to time.
If you want to do a century you should concentrate on increasing your mileage first. Are you thinking you should train to do a 4hour first century?

Not trying to start an argument but.....whats wrong with using a stopwatch and a pencil and paper to figure your average speed? I know the distances and routes I ride (all of them) as far as mileage and what dogs to avoid etc. After two years of using a digi speedo I found myself constantly pushing too hard trying to keep my speed up to some imaginary level, instead of keeping my heartrate in the good zone and my eyes on the road.
As far as maintainance on the bike, thats a simple matter of counting up the days you rode, times the miles. A simple checkmark system on the calender is all you need. You don't even need a fancy logbook unless you are a paid racer in training!!! I think we bike nuts are sometimes a little too nutty!
What ever happened to riding just because we enjoy it? Without all the focus on "training"!!!
To each his own!;)

Hello Charles, King Termite requested tips on how to increase average speed after putting in 2 years of hard work and seeing only modest improvements. I was responding with my ideas on how I believe a "Clyde" can turn it up a few notches. Your basic Cateye corded cyclocomputer is not only inexpensive, but also very accurate and extremely useful. The auto start/stop feature is something I would not want to do without. Your stopwatch system sounds dubious to me as it is more fussy, not less fussy than the CatEye. The fact that you found yourself pushing too hard in order to keep your speed up to a particular level and not keeping your eyes on the road just proves my point about only scrolling through the data at set intervals or milestones along your ride. The idea with an auto start/stop computer is that you can basically forget it. You could just reset it at the beginning of the ride then check it one time at the end if that makes you happier.
I have a mac computer that comes with a free planner program called ical. Its real easy to use and its color coded so you can track your various responsibilities with color coded lists. Very easy to keep updated and also to look at from a glance to gauge progress. I'm sorry but making a commitment to a goal and sticking to it is a choice many of us make. Having a system of assuring results falls under the category of training. Termite King's modest gains have been a bit underwhelming to him at this point. As he continues to build his base, my "nutty" recommendation is that he formalize and structure his cycling MORE, not LESS as you suggest. Call me OCD (or even OCP :rolleyes: ) but being laid back and not pushing yourself in cycling after you've started to make some positive training adaptations is a recipe for a plateau that not only blocks your forward progress, it may frustrate the rider enough to make him want to give up completely thus re-enforcing the Clydesdale inferiority complex even further.

Short rides, 25 miles or less: 24-25 mph
Moderate rides, 50-100: 15-20 mph
Long Rides, 100+: 14-16 mph

You do these speeds and you weigh over 300 pounds? That's incredible. You were hiding a lot of muscle under all of that weight.

You do these speeds and you weigh over 300 pounds? That's incredible. You were hiding a lot of muscle under all of that weight.
No, I'm down to 232and I do have legs like tree trunks! I LOST 352 pounds!

No, I'm down to 232and I do have legs like tree trunks! I LOST 352 pounds!

That's great but your speed numbers don't compute in my book. So you can ride a 25mph one hour time trial, but after 2 hours your speed drops to 15 mph. I'm sorry but to ride 24 to 25 mph even as a fit clyde you would have to be busting your a** with an aero rear wheel, aero bars, with a tailwind and down-hill. How about some real training data.

That's great but your speed numbers don't compute in my book. So you can ride a 25mph one hour time trial, but after 2 hours your speed drops to 15 mph. I'm sorry but to ride 24 to 25 mph even as a fit clyde you would have to be busting your a** with an aero rear wheel, aero bars, with a tailwind and down-hill. How about some real training data.
As far as the drop in speed, it is a generalized average based off of 50 miles, I just used 25 mile intervals. The 25 mile is actual data from local TT's. I just kept things general, for simplicity. I do have to slow down for a 50 mile or longer event if I want to finish it. I deplete Glycogen fairly quickly and have uptake issues due to dietary tract modifications. There are anatomical differences with me so the data curve skews away from my favor more the further I ride, and as I said, I just used 25 mile intervals for simplicity. I can sustain a hard effort for about an hour at which point I'm done or I can ride slower, conserve for the end in a longer event. Just the drawback to having a section of small intestine bypassed. As to busting my A**, you betcha I am! In a 25 or shorter, I go all out til I finish or drop. I don't save anything for later.

BY the way, I'm not going to get into a big argument here as to what I can or can't do. I know my ability now vs where I started and that's all that matters to me. If you choose to believe or not is fine with me either way. One thing I have learned though is that if I listened to everybody who told me I couldn't physically do something, I would never have started riding at all....it's impossible for a bike or trike to support someone the size I was....or that's how the common thought goes. I actuallt had a bike shop refuse to sell me a bike because it was "Too risky and they didn't want the liability!" It's impossible to get your life back if you were as sick as I was! That's what my Dr told me! How about it's impossible to distance ride after bariatric surgery? I guess I knocked that one in the head as well! Have a nice day and believe what you like!http://stat.livejournal.com/img/mood/ibrad/erked.gif

Hello Charles, King Termite requested tips on how to increase average speed after putting in 2 years of hard work and seeing only modest improvements. I was responding with my ideas on how I believe a "Clyde" can turn it up a few notches. Your basic Cateye corded cyclocomputer is not only inexpensive, but also very accurate and extremely useful. The auto start/stop feature is something I would not want to do without. Your stopwatch system sounds dubious to me as it is more fussy, not less fussy than the CatEye. The fact that you found yourself pushing too hard in order to keep your speed up to a particular level and not keeping your eyes on the road just proves my point about only scrolling through the data at set intervals or milestones along your ride. The idea with an auto start/stop computer is that you can basically forget it. You could just reset it at the beginning of the ride then check it one time at the end if that makes you happier.
I have a mac computer that comes with a free planner program called ical. Its real easy to use and its color coded so you can track your various responsibilities with color coded lists. Very easy to keep updated and also to look at from a glance to gauge progress. I'm sorry but making a commitment to a goal and sticking to it is a choice many of us make. Having a system of assuring results falls under the category of training. Termite King's modest gains have been a bit underwhelming to him at this point. As he continues to build his base, my "nutty" recommendation is that he formalize and structure his cycling MORE, not LESS as you suggest. Call me OCD (or even OCP :rolleyes: ) but being laid back and not pushing yourself in cycling after you've started to make some positive training adaptations is a recipe for a plateau that not only blocks your forward progress, it may frustrate the rider enough to make him want to give up completely thus re-enforcing the Clydesdale inferiority complex even further.

Progress can be somewhat illusive if one overtrains. I just got tired of seeing that mph number and getting all excited trying to keep it up above some imaginary number that I thought I needed to be riding at. This often happens when we compare ourselves to others of differing abilities and we ignore our own limitations. Keeping our heartrate in the "good zone" where it does the most good with the occaisional interval thrown in for good measure isn't a bad way to train IMHO. What I'm talking about is a more intuitive method of riding that depends on listening to your body signals, with some basic knowledge of training concepts kept in mind. For us overweight riders, which most of us are, not to mention probably over 30 or even 40 or older, like myself, we have to keep in mind that it takes alot longer to recover from overdoing it than it does getting to a certain level in the first place.
If a rider wants to "make progress" and is leveling off it may be that training is not so much the answer but losing additional weight might make the biggest difference. This has been my experience, in that, without losing the excess poundage, I won't make very large gains no matter how hard I push myself. In fact, I will probably overtrain and burnout which will certainly lead to a leveling off in perfromance. Its a big catch 22, the delecate balance of age, weight, training and genetic abilites. Overtrain and you lose progress (sometimes permanently) undertrain and you level off, overeat and you stop progess, undereat and you have no energy to train. The whole thing gets kind of frustraiting, trying to find a healthy balance, that leads to satisfaction. For my peace and tranquility, I prefer to take a more relaxed approach. I ride long rides when I feel like it and shorter or less strenuous ones when I am feeling a little tired. I try to give myself a recovery day between hard efforts and don't worry if I can't keep up with younger and/or faster riders since I am not racing anyway. Keep in mind that very tiny differences separate winners from losers in any race and they usually require huge efforts in training and sacrifice. The actual (average speed) differences between a winner and a 2nd place finisher are oftentimes barely measureable. If you expect to see huge gains in average speed you are going to be dissappointed. How you feel about your riding on a non pro level and how healthy you are I think, is more important overall than ones actual mph increases.

Just my opinions........

BY the way, I'm not going to get into a big argument here as to what I can or can't do. I know my ability now vs where I started and that's all that matters to me. If you choose to believe or not is fine with me either way. One thing I have learned though is that if I listened to everybody who told me I couldn't physically do something, I would never have started riding at all....it's impossible for a bike or trike to support someone the size I was....or that's how the common thought goes. I actuallt had a bike shop refuse to sell me a bike because it was "Too risky and they didn't want the liability!" It's impossible to get your life back if you were as sick as I was! That's what my Dr told me! How about it's impossible to distance ride after bariatric surgery? I guess I knocked that one in the head as well! Have a nice day and believe what you like!http://stat.livejournal.com/img/mood/ibrad/erked.gif

I'm not seeking an argument, I was just trying to imagine that 24 mile one hour time trial. You definitely merit mega high fives for your weight loss accomplishments and long distances travelled. Perhaps you do the first hour "anaerobic" as you say and you're blessed at being able to mash big gears for shorter distances.
Its been years since I averaged over 20mph on a ride, I guess if I keep at it I'll get into the 18mph averages over the next 6 months.
By the way,
Good Luck with nursing school. I'm an RN myself, and have been for over 20 years, like the biking, its a difficult challenge as well.

I'm not seeking an argument, I was just trying to imagine that 24 mile one hour time trial. You definitely merit mega high fives for your weight loss accomplishments and long distances travelled. Perhaps you do the first hour "anaerobic" as you say and you're blessed at being able to mash big gears for shorter distances.
Its been years since I averaged over 20mph on a ride, I guess if I keep at it I'll get into the 18mph averages over the next 6 months.
By the way,
Good Luck with nursing school. I'm an RN myself, and have been for over 20 years, like the biking, its a difficult challenge as well.
Sorry if I came on a bit strong, Masi! I just get so much of the "You can't do this and you can't do that and that's too risky" from my family and friends that it's a bit of a sensitive subject for me. If I blow my heart out or whatever doing something I love doing, then that's fine with me. I can't seem to get family to understand that is all! Frankly, after a 25 mile TT at that pace, I can't walk for an hr or so because I'm so spent. I must say, the endorphin high is something incredible though. I wouldn't trade that feeling for anything! I can understand the questions though, now that my hot button turned off!:D

Progress can be somewhat illusive if one overtrains. I just got tired of seeing that mph number and getting all excited trying to keep it up above some imaginary number that I thought I needed to be riding at. This often happens when we compare ourselves to others of differing abilities and we ignore our own limitations. Keeping our heartrate in the "good zone" where it does the most good with the occaisional interval thrown in for good measure isn't a bad way to train IMHO. What I'm talking about is a more intuitive method of riding that depends on listening to your body signals, with some basic knowledge of training concepts kept in mind. For us overweight riders, which most of us are, not to mention probably over 30 or even 40 or older, like myself, we have to keep in mind that it takes alot longer to recover from overdoing it than it does getting to a certain level in the first place.
If a rider wants to "make progress" and is leveling off it may be that training is not so much the answer but losing additional weight might make the biggest difference. This has been my experience, in that, without losing the excess poundage, I won't make very large gains no matter how hard I push myself. In fact, I will probably overtrain and burnout which will certainly lead to a leveling off in perfromance. Its a big catch 22, the delecate balance of age, weight, training and genetic abilites. Overtrain and you lose progress (sometimes permanently) undertrain and you level off, overeat and you stop progess, undereat and you have no energy to train. The whole thing gets kind of frustraiting, trying to find a healthy balance, that leads to satisfaction. For my peace and tranquility, I prefer to take a more relaxed approach. I ride long rides when I feel like it and shorter or less strenuous ones when I am feeling a little tired. I try to give myself a recovery day between hard efforts and don't worry if I can't keep up with younger and/or faster riders since I am not racing anyway. Keep in mind that very tiny differences separate winners from losers in any race and they usually require huge efforts in training and sacrifice. The actual (average speed) differences between a winner and a 2nd place finisher are oftentimes barely measureable. If you expect to see huge gains in average speed you are going to be dissappointed. How you feel about your riding on a non pro level and how healthy you are I think, is more important overall than ones actual mph increases.

Just my opinions........

Riding yourself into fitness really does seem to take a very long time. It sounds like you use a heart rate monitor, that's probably a smart move. I've never tried one myself. I was thinking about this thread as I participated in a club ride today and I wonder if I came across too opinionated. I think I was trying to put myself into the uber-clydes shoes (I'm over 200 but closer to 200, than 300, currently ~230#). As a frequent visitor to the bike mechanics forum and owner of multiple road bikes, I think that a missing component of this thread involves the synergy between the physical training aspects, combined with the fit, and performance of the bicycle. As you become fitter, your body adapts gradually to many specific movements and positions. These adaptations have to be accompanied by ongoing small adaptations to the bike. Many small "tweaks" taken together really become apparent on club rides where some riders (big and small) clearly have their act together where others, well, the others haven't quite gotten it right. I know this sounds like I'm saying you need the full racing kit, lightweight wheels and exotic frame materials ad nauseum - but no - I'm saying you need a long list of equipment choices to harmonize together and all the items are important. For me I need my mega width Sidi cycling shoes and clipless pedals with float, I need my Pace Cat1 bib shorts with elastic chamois, I need my drivetrain to have a triple crank with 172.5mm arms and my rear cassette to have tightly spaced cogs with a gear spread to handle the terrain I'm riding, I need excellent brakes, I need excellent tires at the right tire pressure, I need 2 water bottles, 1 with gatorade and the bigger one with water, I need a microadjusting seatpost with a comfortable saddle that supports continuous high cadence spinning, but doesn't lead to saddle sores. I need to have a bike that I'm fully comfortable in riding in every weather condition.
Anyway, I don't mean to bore folks with all my little obsessions for setting up my bike, I just think that people are too quick to label it "OCP" or "something that racers do". To me, in order to not stall out in your progress you have to stay very active mentally off the bike as well as on. There are a lot of things to learn about and if you keep the process fresh and active, new successes are possible.

Yes, it's true....as a clyde we can attain very high speeds for a short time. It's just a function of raw power. It's hard to stay aerobic at such a high weight, so amny heavier riders just go anerobic for as long as possible.

Problem is having the energy stores to go anaerobic for that extended a duration. Bonking hard is very likely. Keep in mind every time you accelerate, you will burn more energy than if you kept the same speed the entire time...so cornering form is crucial for a clyde who expects to get any race time in.

As for picking up speed....you just have to push yourself as hard as you can. Comfortbale long rides will build up cardio, while short insanely intense rides will build up strength.

Oh, and stop obsessing about aero bikes. Get a bike with a sturdy frame and rims, get the smoothest, most durable hubs/BB/headset you can, and enjoy the speed. A smooth bike is worth far more than an aero or light bike. My bike is light by coincidence, since I went for a certtain look, and those parts happened to be light and strong. However, my biggest decisions revolved around bearings...and I could not be happier.

Sorry if I came on a bit strong, Masi! I just get so much of the "You can't do this and you can't do that and that's too risky" from my family and friends that it's a bit of a sensitive subject for me. If I blow my heart out or whatever doing something I love doing, then that's fine with me. I can't seem to get family to understand that is all! Frankly, after a 25 mile TT at that pace, I can't walk for an hr or so because I'm so spent. I must say, the endorphin high is something incredible though. I wouldn't trade that feeling for anything! I can understand the questions though, now that my hot button turned off!:D

+1

I've dealt with that too. Everyone in my family is going nuts that I bought a light so I could keep my mileage up through the winter.

Yes, it's true....as a clyde we can attain very high speeds for a short time. It's just a function of raw power. It's hard to stay aerobic at such a high weight, so amny heavier riders just go anerobic for as long as possible.

Problem is having the energy stores to go anaerobic for that extended a duration. Bonking hard is very likely. Keep in mind every time you accelerate, you will burn more energy than if you kept the same speed the entire time...so cornering form is crucial for a clyde who expects to get any race time in.

As for picking up speed....you just have to push yourself as hard as you can. Comfortbale long rides will build up cardio, while short insanely intense rides will build up strength.

Oh, and stop obsessing about aero bikes. Get a bike with a sturdy frame and rims, get the smoothest, most durable hubs/BB/headset you can, and enjoy the speed. A smooth bike is worth far more than an aero or light bike. My bike is light by coincidence, since I went for a certtain look, and those parts happened to be light and strong. However, my biggest decisions revolved around bearings...and I could not be happier.
http://djforum.free.fr/smileysmileysmiley/v2/surprises/surprises.smileysmiley.com.54.gif I ride a 531 lug frame older bike in exceptional condition. I get my best speed in the drops. I do mash in big gears as long as I can and definitely run anaerobic. I'm not comfortable with aerobars, I don't like the lack of control steering with the elbows. Instead I opt for the "Eddie Merx" position, down as low as I can get and tuck in tight as I can without restricting my breathing and on the downhills give it a hard push til I spin out and tuck the knees in tight, cranks at 3 and 9 O'clock, slide back on the saddle and parallel the top bar with my chin about an inch off the quill. That's where I get my primary advantage, believe me! I'm a rocket on the DH and frankly, I'm a bit terrified of using a "lightweight" bike for fear of frame failure. I also get a bit of recovery and reoxygenate in these stretches.

Riding yourself into fitness really does seem to take a very long time. It sounds like you use a heart rate monitor, that's probably a smart move. I've never tried one myself. I was thinking about this thread as I participated in a club ride today and I wonder if I came across too opinionated. I think I was trying to put myself into the uber-clydes shoes (I'm over 200 but closer to 200, than 300, currently ~230#). As a frequent visitor to the bike mechanics forum and owner of multiple road bikes, I think that a missing component of this thread involves the synergy between the physical training aspects, combined with the fit, and performance of the bicycle. As you become fitter, your body adapts gradually to many specific movements and positions. These adaptations have to be accompanied by ongoing small adaptations to the bike. Many small "tweaks" taken together really become apparent on club rides where some riders (big and small) clearly have their act together where others, well, the others haven't quite gotten it right. I know this sounds like I'm saying you need the full racing kit, lightweight wheels and exotic frame materials ad nauseum - but no - I'm saying you need a long list of equipment choices to harmonize together and all the items are important. For me I need my mega width Sidi cycling shoes and clipless pedals with float, I need my Pace Cat1 bib shorts with elastic chamois, I need my drivetrain to have a triple crank with 172.5mm arms and my rear cassette to have tightly spaced cogs with a gearspread to handle the terrain I'm riding, I need excellent brakes, I need excellent tires at the right tire pressure, I need 2 water bottles, 1 with gatorade and the bigger one with water, I need a microadjusting seatpost with a comfortable saddle that supports continuous high cadence spinning, but doesn't lead to saddle sores. I need to have a bike that I'm fully comfortable in riding in every weather condition.
Anyway, I don't mean to bore folks with all my little obsessions for setting up my bike, I just think that people are too quick to label it "OCP" or "something that racers do". To me, in order to not stall out in your progress you have to stay very active mentally off the bike as well as on. There are a lot of things to learn about and if you keep the process fresh and active, new successes are possible.

Well said........currently my best fit and perfromance as far as high mph averages has been on my recumbent. A well fitting upright bike is absolutely critical to performance and comfort if you can call it that!!! My own upright machines range from a streetified mid 90's MTB, a early 80's Raleigh lugged steel touring bike (my main ride) and a 70's/80's lugged steel Campagnolo equipped race bike that is probably too lightly constructed for my weight. High spoke count (36) on all my wheels and steel frames with higher than the saddle, bars, makes me the most comfortable (no numb hands) and allows me to ride fast enough to suit me. If I were riding a lower handlebar bike I'd still be way slower than
when on my recumbent and in pain. If I want to travel fast, the 'bent' gets the nod, unless the ride is plagued with numerous steep climbs, then its a wash between the old Raleigh with low gearing and the recumbent as far as average overall speeds.
Getting lighter will understandably go a long way to making me more able to endure the awkward position of riding all bent over but......I take the approach touted by Grant Peterson of Rivendell when it comes to rider positioning for everything but racing and that is something I have no plans for. Inside,I'm still a thrill seeking 20 something rider on his Bianchi race bike but (that was over twenty-five years ago) today, I am a overweight, old guy, riding a well fit touring bike, that enjoys riding for the fitness benefit and the
pure pleasure of riding,with no illusions of winning the TDF or any other race.:eek:

To the original poster.....wanting to increase his speed who has gone from a 10 mph average to a 12.5 mph average, I'd say you have your work cut out for you! The increase you already have attained is quite impressive when you consider the actual percentage increase! If my math is correct, haven't you
already improved by 25%?

I usually average around 12-13mph. I could probably average more, but I have no desire to ride so hard that I am not enjoying the scenery around me.

Wow! I live not too far from you off Hwy 7

In my experience, to increase your speed work on your technique and your motor.

For the technique part: it is about the spin. In the off season training on rollers is great. One legged laps, too. If you have a favorite loop do one righty then one lefty... I've been told that riding a fixed gear is also a great way to improve your spin. I've not done it yet but am considering building a winte bike which is a fixie, just so I don't have to deal with the maintenance of my geared bikes.

And on the technology side, I think a cadence function is better than mph. I find if I ride with cadence displayed my avg. speed increases without my really being fixated on it.

For the motor, just like running, if you want to improve your time it is not enough to just train... it really matters how you train. There are volumes on this and a search of the road section will get you some really knowledgeable and thoughtful information. The number one thing I have done to increase my speed is intervals. At least three/30% of my rides per week are intervals.

The best way to increase your speed is to ride with faster riders who are willing to wait from time to time.
If you want to do a century you should concentrate on increasing your mileage first. Are you thinking you should train to do a 4hour first century?

Absotively!

When running was my focus (and I was lot larger than now), I used to run at lunch with a bunch of guys who did various 5 and 6 mile routes M-F. I'd start with them every day and just try to hang on as long as I could. My goal was to stay with the group a little longer every day. It took quite a while, but I went from blowing up in 1/2 mile to staying with the pack the entire route. Biking is no different. Find someone that you have to fight to stay with. Ride with someone who pulls you out of your comfort zone.

...hopefully tomorrow I will no longer be 400+ (this morning it was 400.5, hoping that my 20-ish mile ride tonight will drop another pound :)), down from 567 in June of '05.

CONGRATULATIONS!

You rock, bdinger. Keep up the good work. Way to go. You inspire us all.

Good Luck with nursing school. I'm an RN myself, and have been for over 20 years, like the biking, its a difficult challenge as well.
http://images.rottentomatoes.com/images/movie/gallery/10001401/photo_01.jpg

My stats:

Overweight, former football player: 293 pounds, 6' 3" tall, 29--30% Bodyfat

I whole-heartedly agree with Big John and cannot say this loudly enough! If you want to go fast, ride with faster riders. It will "teach/train" your body what it feels like to push faster.

Alone, on flat roads, I push 19--21mph. On flat roads, with a group: 25mph+ !

To illustrate the point:

About 14 years ago, I was riding with the local race club. We had 10-12mi circuits we would do laps on. On the hillier circuits, I would drop off on the first hill and never see them again. I just kept plugging away. One day, we were on a flatter than normal course. I still fell off on the small hills, but managed to catch back on every time. I was dying!--But I was staying with the group. At the end, they wound it up and sprinted for the finish. I didn't know where the finish was, so I didn't get a great placing, but I figured I could have been top 5 or 3 places (I got 6th out of 10).

Shortly after this, I won my one and only race--fairly easily too. Being a former football player, I have large muscles and used them to win the flat finishing sprint by two bike lengths. I was also attacking the rest of the racers repeatedly (3 times) throughout the short 12-mile race (they always managed to come back though after 5-10 mins). I also went on for the next 4 years to do well in races I previously did lousy in. I got several third-places, 4th place, a second-place, you get the idea.

But, I only do this once per week (Mondays) with a slower, longer group ride on Saturdays. Pushing harder and faster will take its toll on your knees until they get stronger and adapt.

One thing to add, if you want to ride faster your have to train faster (hence all the advise to train with faster riders), the other way to do this is interval training. Arnie Baker has some very good descriptions and advise on getting faster in his book Serious Cycling. Although he writes a bit like the physician he is, its one of the best how to books out there.

Edit: Its Smart Cycling by Baker, Serious Cycling is by Ed Burke, not nearly as detailed as Bakers book IMHO. Sorry

Not trying to start an argument but.....whats wrong with using a stopwatch and a pencil and paper to figure your average speed? I know the distances and routes I ride (all of them) as far as mileage and what dogs to avoid etc. After two years of using a digi speedo I found myself constantly pushing too hard trying to keep my speed up to some imaginary level, instead of keeping my heartrate in the good zone and my eyes on the road.
As far as maintainance on the bike, thats a simple matter of counting up the days you rode, times the miles. A simple checkmark system on the calender is all you need. You don't even need a fancy logbook unless you are a paid racer in training!!! I think we bike nuts are sometimes a little too nutty!
What ever happened to riding just because we enjoy it? Without all the focus on "training"!!!
To each his own!;)

Well, a stopwatch and a pencil doesn't deal with actual distance, highway markers and distance signs are notoriously inaccurate, map distances can be tricky to calculate, especially if there are twists and turns in your route. Sometimes the best ride, is to get on the bike, point it in a certain direction, and ride until you come across something interesting (then stop and photograph it :D . However if your just interested in time and distance, one of the small GPS units might be a good compromise, they can show total distance traveled and most of them have clocks built in, and if you get lost, you can use the GPS to find your way back again.

Speed isn't the issue, but I think the original posters concern was distance over allowed time, and in that case, you either need to increase speed or time in order to increase distance. One thing is to follow a fitness regimen that increases distance, then rearrange your time schedule to accomodate those extra rides.

Well, a stopwatch and a pencil doesn't deal with actual distance, highway markers and distance signs are notoriously inaccurate, map distances can be tricky to calculate, especially if there are twists and turns in your route. Sometimes the best ride, is to get on the bike, point it in a certain direction, and ride until you come across something interesting (then stop and photograph it :D . However if your just interested in time and distance, one of the small GPS units might be a good compromise, they can show total distance traveled and most of them have clocks built in, and if you get lost, you can use the GPS to find your way back again.

Speed isn't the issue, but I think the original posters concern was distance over allowed time, and in that case, you either need to increase speed or time in order to increase distance. One thing is to follow a fitness regimen that increases distance, then rearrange your time schedule to accomodate those extra rides.

Well....I guess my statement that I knew the distances (all of them) was overlooked? In fact, I trust my stopwatch (or my clock at home) and my pencil and paper since if you know the distance you can figure the average speed. Max speed, current speed, who cares, I don't any more. As for getting lost, well, that could be a problem in an unfamiliar area or out on a trail in the boonies. Since I am primarily a road rider in an area that I have lived for 38 years I know most of the roads in my county and quite a few in two adjacent counties, not to mention a map costs less than five bucks and doesn't need batteries, same with the pencil and paper. I'll just about bet that most of us seldom ride our weekly "training rides" outside of our county or the general area that we live in and most simply make an out and back route or a giant loop when we ride. Group rides in unfamiliar areas have maps and markers so the whole GPS/computer thing seems redundant to me. Believe me, I think all the electro-tech stuff is clever but its not the only way or even neccessary. For some of us, these contraptions are expensive, confusing, fragile, distracting, dependant on batteries and subject to not working like they are supposed to, without warning.
Cranky......but hey, I'm cool with whatever works for any of y'all.