Fifty Plus (50+) - How Fast Is Fast?

Hi Everybody

I'm a new cyclist (about a year) and an ex-runner with burned out knees. Cycling has been my savior because I can still get a great cardio workout with absolutely no knee pain! I wish I had taken this up years ago...But my first of many questions is how fast do you ride? What speed is considered fit for a 53 y.o.? I'm training for my first century and my recent 50 mi was 2:58. How am I doing?

Well it depends on your route. Where I ride (upper Montgomery County in Maryland), that would be a good time - but here there are a lot of hills, some with grades in the double digits. On a flatter course, it seems more reasonable. What's your course?

Hi Everybody

I'm a new cyclist (about a year) and an ex-runner with burned out knees. Cycling has been my savior because I can still get a great cardio workout with absolutely no knee pain! I wish I had taken this up years ago...But my first of many questions is how fast do you ride? What speed is considered fit for a 53 y.o.? I'm training for my first century and my recent 50 mi was 2:58. How am I doing?

Well I started riding almost 2 years ago after many years away from riding. I use 10 mph as my rule of thumb, door to door including all stops, and on hilly terrain. So 50 miles is 5 hrs for me. If you're measuring the same way as me, you're doing really great!! If you're only measuring actual moving time on flat terrain, hey you're still doing great!!

I'm in Richmond, Va. The routes here are rolling hills to flat. Nothing really steep. What's a decent time for a century?

He..y thanks..hope I'm not over doing it.

Well, your knees will tell you if you are (over doing it). Coming on too "fast" in your mileage, hill riding, etc. can result in overuse injuries by exceeding your level of fitness, etc. But, you've run long enough to know all that. Be alert to overtraining....otherwise, have a ball with your new sport!! And stick around the forums, too!

I'm in Richmond, Va. The routes here are rolling hills to flat. Nothing really steep. What's a decent time for a century?

My best time for a century on a single bike was last year -- 5:50. It was a pretty flat course & there were no headwinds. I hammered the last 10 miles because I felt frisky.

Hubby & I just finished the Solvang Century on the tandem in 7:20, including stops. That's the same time we did the Tour de Palm Springs in -- a much flatter, less challenging route. We've only been riding tandem since Oct. '06 so we're happy with our time.

My average mph on a 30 mi. ride in my pre-century training last year was up to 18. I arbitrarily picked 20 mph for an average on a century, thinking in my naivete' that that would be very do-able. I failed to factor in the hills & weather variables, but obviously my lack of experience was no deterrant.

Just don't be in a hurry to get fit too fast. Remember, it's a process, not an event.

See you 'round the forums!

My best time for a century on a single bike was last year -- 5:50. It was a pretty flat course & there were no headwinds. I hammered the last 10 miles because I felt frisky.

Hubby & I just finished the Solvang Century on the tandem in 7:20, including stops. That's the same time we did the Tour de Palm Springs in -- a much flatter, less challenging route. We've only been riding tandem since Oct. '06 so we're happy with our time.

My average mph on a 30 mi. ride in my pre-century training last year was up to 18. I arbitrarily picked 20 mph for an average on a century, thinking in my naivete' that that would be very do-able. I failed to factor in the hills & weather variables, but obviously my lack of experience was no deterrant.

Just don't be in a hurry to get fit too fast. Remember, it's a process, not an event.

See you 'round the forums!



Thanks Red Rider. For my first century my main goal is to train right and, of course, finish. But my secondary goal is around 6:00. Like you I was pretty naive thinking a sustained 18-20mph wouldn't be that difficult. Wrong! This sport is tough. Did you do any group training or join a paceline during your single bike century?

BTW, did you guys sees any of the Tour of Calif. I watched a lot of it over the internet. Really great!

I was fortunate enough to see the TOC in person on the Balcom Canyon climb. It's 23% at the steep part and 1 kilometer to the top. Thousands of fans, noise, chaos, and those great riders going by. Quite a rush!
I never try for low time on centuries, but have done them from 6 to 11 hours, total time. We have some mountain centuries here in SoCal, and I'm not a great climber, so I just try to find my pace. Most of my riding is with a road club and we get some pretty fast pacelines going, but I don't care for that too much, because I'm struggling to stay on most of the time.

I'm in Richmond, Va. The routes here are rolling hills to flat. Nothing really steep. What's a decent time for a century?

I think you are a good candidate to be a riding buddy for JPPE (our resident speed and distance demon and bicycling whiz kid!)!

Welcome!

Obviously you are a competitive soul, and more power to you.

For me, a good time for a century is to finish the darn thing and get on with the pie!

Fortunately, there is room in these forums for all different types of riders.

But, mostly, enjoy!

Six hours of riding time for a century will probably put you right in the middle of the pack, depending on how hilly it is. Expect stops to add to that, though. I hardly ever go for elapsed time on centuries, because I don't like having to carry that much food and water on the bike.

It's 23% at the steep part and 1 kilometer to the top.


Not sure I could walk up that! :)

Thanks Red Rider. For my first century my main goal is to train right and, of course, finish. But my secondary goal is around 6:00. Like you I was pretty naive thinking a sustained 18-20mph wouldn't be that difficult. Wrong! This sport is tough. Did you do any group training or join a paceline during your single bike century?

BTW, did you guys sees any of the Tour of Calif. I watched a lot of it over the internet. Really great!

My training took place in Jan. & Feb. last year, before I joined my local bike club. When the weather wasn't perfect I took indoor cycling classes. I learned about pacelines during the century. One flew by me & I went after that last wheel. I learned lots of hand signals & etiquette from those folks, who, once I fell off the back, I never saw again. That was definitely a "right place, right time" thing -- very cool.

Now that I've ridden with groups I understand the advantages. If you have the chance to train with a group and/or pacelines, by all means do it.

Will you be riding your centuries alone or with a friend?

I think you are a good candidate to be a riding buddy for JPPE (our resident speed and distance demon and bicycling whiz kid!)!

Welcome!

Obviously you are a competitive soul, and more power to you.

For me, a good time for a century is to finish the darn thing and get on with the pie!

Fortunately, there is room in these forums for all different types of riders.

But, mostly, enjoy!


Thanks Dnvr Fox.....Yea, I've always enjoyed some competition but the older I get the more I look forward to the pie!

My training took place in Jan. & Feb. last year, before I joined my local bike club. When the weather wasn't perfect I took indoor cycling classes. I learned about pacelines during the century. One flew by me & I went after that last wheel. I learned lots of hand signals & etiquette from those folks, who, once I fell off the back, I never saw again. That was definitely a "right place, right time" thing -- very cool.

Now that I've ridden with groups I understand the advantages. If you have the chance to train with a group and/or pacelines, by all means do it.

Will you be riding your centuries alone or with a friend?


I'm training alone for this century but I've been looking for a partner or group. Unfortunately, my job keeps me out of town 15 days a month and it's tough to hook up with the local group rides. I did a couple of metric centuries last fall and got in a couple of pacelines. Awesome to see how your speed increases and a lot of fun too.

Six hours of riding time for a century will probably put you right in the middle of the pack, depending on how hilly it is. Expect stops to add to that, though. I hardly ever go for elapsed time on centuries, because I don't like having to carry that much food and water on the bike.


Just curious. Do riders include stop times in their total or just actual time on the bike?

Just curious. Do riders include stop times in their total or just actual time on the bike?

When you are as slow as me- you go for the shortest time. Metric C and I wont stop except to fill water bottles, and 100 miles and I stop at around 65 miles to eat something a bit more substancial than what I have been eating on the ride.

Then on my (Nearly) annual ride, as I won't be doing it this year- I eat and eat, and eat, and eat and then I stop for a meal and then I eat a lot more. Then after the 12 hours slog- I find a KFC for some greasy fried chicken and chips- just to fill the gap that might be there. That is only 100 miles- but you might get used to us offroaders being a bit slow.

It all depends on the route- How fit you are- Weather conditions or anything else you can blame it on. I can do a metric in 4 hours but 100 miles will take me around 8- Its all that extra food I carry. Then throw in a bit of rain- and a headwind- and watch the clocks stop.

Here's my feedback-I've been riding 6 years and do at least one century a month.

My fastest time riding in a group is around 4hr 45 min-I think that averages to 22-24 mph and the terrain is very similar to what you are riding. If I were doing it solo I would probably be in the 19-20 mph range. The middle of the pack is probably 5hr 30 min to 6 hrs.

The fastest/fittest guys are probably doing it around 25-26 mph.

I count stopping time but usually only stop 1 time on centuries where I'm being timed.

You're doing great with your current time and efforts. Just enjoy the riding and the performance will come over time.

Not sure I could walk up that! :)

I was there in the same group with Big John and you're right, it's VERY difficult to walk on particularly
in cleats.

As for your times and progress, sounds like you're doing fine.
Just have fun with it, speed will come. A six hour century is very respectable given a few small hills and
the occasional bit of headwind.

Just curious. Do riders include stop times in their total or just actual time on the bike?
For me - count the entire time I'm out there. My last century was 9 hours - but that was a day after a huricanne came through so it was rainy, wet, dirty (couldn't see the course makers) - but fun. It turned out to be one of my most satisfying rides I've ever done - though on a good day, I'd expect to do the entire course in 7 hours or perhaps less. The key on ride like this (if you are keeping total time) is fewer and/or shorter stops.

I gave up the "decent time" thinking several years ago. There are just too many varaibles: terrain, the level and direction of wind, which bike I'm riding, etc. Just yesteday I rode a 24 mile out and back on fairly flat roads. The headwind kept my speed on the way out to just around 16mph. On the way back, I averaged 22 mph (much faster than usual due to the tailwind). What I use as a measure of fitness is how my heart rate recovers. The quicker my heart rate recovers, the higher the level of fitness. I also count miles... but not for fitness reasons.... more as a way to have goals to shoot for.

Just curious. Do riders include stop times in their total or just actual time on the bike?

I count total time when giving century times. A general run of the mill century for me is about 6.5-7 hours with a lot of socializing and hitting all stops. A solo century yields total times between 5 and 6 hours with one stop to re-fill water.

Here's my feedback-I've been riding 6 years and do at least one century a month.

My fastest time riding in a group is around 4hr 45 min-I think that averages to 22-24 mph and the terrain is very similar to what you are riding. If I were doing it solo I would probably be in the 19-20 mph range. The middle of the pack is probably 5hr 30 min to 6 hrs.

The fastest/fittest guys are probably doing it around 25-26 mph.

I count stopping time but usually only stop 1 time on centuries where I'm being timed.

You're doing great with your current time and efforts. Just enjoy the riding and the performance will come over time.
WOW! That's a lot of riding JPPE. How old are you? Do you do the Mountains of Misery down there?

I'm training alone for this century but I've been looking for a partner or group. Unfortunately, my job keeps me out of town 15 days a month and it's tough to hook up with the local group rides. I did a couple of metric centuries last fall and got in a couple of pacelines. Awesome to see how your speed increases and a lot of fun too.

What century are you training for? I live in Northern Virginia and I am trying to do at least 3 organized centuries this year. I only got to do one, the Reston Century, last season because of some physical ailments that stopped my training.

WOW! That's a lot of riding JPPE. How old are you? Do you do the Mountains of Misery down there?

I'm 54-starting riding again when I was 48. I have not done the MOM but very well might try and do it this year. I enjoy traveling around to do different rides. It looks like that last 5 miles or so on MOM is a real killer....I've never figured out the attraction of all these Centuries that finish on a darn hill or mountain. You would think that after riding about 100 miles they'd be more considerate and let you coast the last few miles.......

I gear my riding/"training" towards doing the longer rides versus working on speed for shorter rides. It's interesting how your body acclimates to doing the longer rides over a period of time. The metric centuries or 60 milers now feel like a good, decent workout. There's no magic to doing centuries but there are some nice payoffs. I always tell folks to be prepared for a rough last 20-25 miles or so on their first few. It's just something you have to push through....I think your body adjusts to it better the more you do, though.

Have fun riding!!

There are two common ways to rate your ride performance. The first is the easiest - just look at the average speed function on the bike computer. If it's an auto-start computer, then it only computes when the bike is rolling. The other way is to use elapsed time. Elapsed time counts rest stops and riding time combined, so the less you stop the better your numbers will be.

Usually, when I do a century it's something that I paid to get into, which means I've paid for the rest stops. So I tend to stop and get my money's worth. The last time I bypassed all the stops in favor of an overall time, I got a 4:38. The route was pretty flat, but included a slow stretch through a park (loose gravel) and catching two stop lights in one of the towns I went through.

What century are you training for? I live in Northern Virginia and I am trying to do at least 3 organized centuries this year. I only got to do one, the Reston Century, last season because of some physical ailments that stopped my training.

I'm training for the Capital to Capital on May 5. Here's the link http://www.virginiacapitaltrail.org/ It goes from Richmond to Williamsburg and back, or vice versa if you would like to start in Williamsburg. Part of it I think will be on the new rails to trail that the state is building between the two cities. Should be fairly flat. Check it out.

My best has been 4:13 solo non-stop in a 100 mile time trial with flat, rolling and a few longer steeper climbs. While this is not my typical speed I do, ( normally under 5 hours in most centuries) I'm quicker than most due to the platform I ride. While I'm not in my 50's yet, (39) my riding buddy Blazing Pedals who is 50, hangs right there with me from start to finish. Last year we did the wolverine 200 miler and were 2 of the 4 riders to finish the 200 miles in under 12 hours. Again, I ride a racing recumbent, so this is not an apples to apples comparison, however it does show the extra speed you can obtain at any given age with the proper speed bike.

You guys are fast! I'm 57 and have been riding semi-seriously since last summer. I too am a former runner with aging knees.

Speed is so dependent on all the variables that it is difficult to say what is a good speed for any of us. Last Saturday, I rode a little over 52 miles and half of it was into a 15 mph head wind. Of course, half was then with a tailwind, but my average speed was barely over 15 mph. A couple of weeks ago, I did a before work 25 miler with no wind, about half with a group, and my average speed was over 18 mph. It just varies.

Any speed is a good speed so long as you aren't loafing the whole ride.

The thing about using your average speed or elapsed time as a yardstick is, it's only valid to use when comparing yourself to yourself, on specific courses. As 67walkon writes, weather and terrain can have a big effect; so even with known courses, what you look at are typical performances, not specific times. Comparing your speeds to someone in another part of the country is probably an exercise in futility - there's too many variables to make it meaningful.

You mean what was my maximum speed. When I was caught out in the rain the other day, it started to thunder and lightening -- that got my speed up.
Max Speed (http://img.photobucket.com/albums/v338/Litespeed/DSC01168.jpg)

Crikey am I slow.

In 1967 I celebrated my tenth anniversary in Solvang CA. Wow that is a nice place. What is the Century ride like?

Were there many recumbents in the Wolverine race? Im curious as to how the DF riders related to you. I ride a Rotator Pursuit LWB and have been thinking about a century ride. What do you ride?

I can only speak for the frontrunners. The Wolverine elite team consisted of a tandem and two uprights. On the first lap I was doing 26-27 mph and they slowly pulled away from me, the singles drafting the tandem for all they were worth. Way ahead of them was a streamliner who was easily pulling 30-35 mph on the straightaways. Directly in front of them was a lowracer ridden by a 50-y.o. Directly behind them was another lowracer ridden by a 63-y.o. Lowracer1 was ahead of me, and I was ahead of all the other 200 riders on the course. The elite team and the front lowracer both quit and packed it up at 100 miles, having averaged about 26 mph. The streamliner and other 3 lowracers continued on, and we all completed the 200 miles. Other cyclists rode for the full 12 hours, but nobody else 'made the grade' and did the full 200. I don't remember seeing any highracers that day, and only a couple of other 'bents.

The Wolverine200 is a personal challenge, not a race. Nobody counts laps, and no results are posted. You're on the honor system as to whether you meet your goal or not. Still, it's a fun event. If you are thinking of signing up, even if only for the century, they offer an early bird discount for signing up now. You won't find an easier ride to do for your first century - 5 mile laps and the possibility of rest stops almost whenever you want, as well as a very flat course. Of course, that's why it's good for speed. We'd be glad to include you in the bunch!

I'm in Richmond, Va. The routes here are rolling hills to flat. Nothing really steep. What's a decent time for a century?

Without knowing all the facts of your ride, but using the info at hand, I'd guess you are doing well and can do even better. Two yrs. ago I returned to riding (after an 8 yr. absence) about 20 lbs. heavier and at age 58. I have a 25 route I use as my "timing route." The first season I could do that route at about 15 mph. Last year I could do it at 16.8 mph. And, this year I'm starting out at about 16.3 mph and expect to do 18 mph by my 61st birthday in June. Even though I'm still 10 lbs over my best cycling weight, I feel really good. You have lots of improvement and good times ahead of you. Have fun.