Triathlon - My average speed cycling should be?

I am a 45 year old cyclist, I just started training for triathlons about four months ago and am doing very well except for the darn running but that will work itself out as my body re-adapts to training at the intensity I am training at. I am a serious athlete that wants to improve. So I have a question about average speed cycling on relatively flat terrain; what speed should I average on a ten mile ride on my flat course? I ride much longer distances every week but I am training to do a sprint in LA in April so endurance is not as much of an issue but I do have plenty of endurance training in my workout schedule. I do 2 high intensity 10 mile rides per week and am averaging 15 MPH, kinda slow but I am not sure what I should be shooting for or what training techniques to use to help me accomplish faster average speeds. I should mention that sometimes I get some pretty harsh winds off the pacific ocean, I live in San Diego and part of my ride is around fiesta island. That might be useful info since this is triathlon Mecca and someone who answers could very possibly be from here.

<=== See that Worksman Industrial Cruiser in my avatar? I've managed to ride it down the White Rock Creek Trail, around White Rock Lake, and back up, averaging 16.0 mph, for 22 miles. I'm 48 and overweight.

I am a 45 year old cyclist, I just started training for triathlons about four months ago and am doing very well except for the darn running but that will work itself out as my body re-adapts to training at the intensity I am training at. I am a serious athlete that wants to improve. So I have a question about average speed cycling on relatively flat terrain; what speed should I average on a ten mile ride on my flat course? I ride much longer distances every week but I am training to do a sprint in LA in April so endurance is not as much of an issue but I do have plenty of endurance training in my workout schedule. I do 2 high intensity 10 mile rides per week and am averaging 15 MPH, kinda slow but I am not sure what I should be shooting for or what training techniques to use to help me accomplish faster average speeds. I should mention that sometimes I get some pretty harsh winds off the pacific ocean, I live in San Diego and part of my ride is around fiesta island. That might be useful info since this is triathlon Mecca and someone who answers could very possibly be from here.

Start asking other local riders that look like tri guys, and ride where you ride.

What should your average speed be for what? To finish? 9+ mph. To win your age group? 25+ mph (but you'll also need to swim and run fast).

I am slow in all three but working hard at improving, I have met all the endurance levels required to finish in each of the three areas all at once. In each one I have improved a lot and on the flattest and least windy parts of my ride I am getting just above 21 mph I just don't know what to shoot for. This will be my first triathlon so it's all about finishing but I eventually I want to become competitive in my age group. When I was young I used to be a very good athlete so genetically I have what it takes to potentially be very good if I work hard at it but I want to be smart in my approach. The only way to learn is to research, which I have been doing, and ask questions of those who know. Bottom line CJ is that I want to be good and I will do whatever is within my abilities to accomplish that goal.

Ha ha yeah Stephen I had a guy that had to be in his sixties pass me on a mountain bike I know what it is to feel humiliation.

I'd train with a heart rate monitor, not a speedo.

- Mark

Hey nice to know that htere's someone else trying something crazy too.
I'm 39, not too fit. Recently took to cycling - 2 months. I am aspiring to do a diathlon in May. Like you, I really need to better my speeds.
I cycle about 3-4 times/week about 20-30 miles. My average speed is the same as yours but I'm on an MTB with huge thick tyres. I had this question too about what speed range I need to be looking at.
I don't know if you're on a road bike but one of the things I plan to do before the diathlon is upgrade to a roadbike. I've seen some guys really "go" on them averaging around 20mph.
Keep training and working on stamina and fitness is the way to go. The triathlon of course is gonna be a whole lot more challenging. In what order is the race conducted?
All the best

Hey saddlebum, it's swim, cycle, run. I have an entry level road bike, it's actually a great bike considering what I paid for it and it really fits me well which is very important. I also started on a mountain bike and was misserable but I did it until I could scrounge up enough for the better bike. I cycle around 60 miles a week, I save my long rides for the weekends and do the high intensity short rides during the week. Anyhow I'll take my crappy road bike over the mountain bike I was riding any day. I have been training very hard for 4 months, at first the swimming was the hardest but now it's the easiest and running is now the hardest because I am still 60 pounds over weight. I weighed over 300 when I changed my lifestyle about a year ago now I am hovering around 260 lbs. I used to be super slow on the bike but I have slowly improved. Hills I was dying on when I started I can do pretty easily now. This part of training if fun because progress is in leaps and bounds compared to when I am fit and the progress is in millimeters. The only part that's a drag is the extra weight but I am working on that as well.

for 10 miles I'd shoot for 20mph. 22 is reachable as well.

However its a 3 sport event and the key really is to get off the bike with good legs for the run.

Are you doing Bonelli? Here's the results for last April's Sprint (not sure if you are doing this one or the Super-Sprint) http://www.eternaltiming.com/timing/Results08/LATS1/r1dv.cfm

The top 10 guys in M45-49 averaged between 18.3 and 22.9 on the bike leg. Though I'm pretty sure Bonelli isn't flat.

You're going to get as many opinions as there are posters. I'm 39, father of 3 with a busy work schedule and into my second season of riding and tris. My experience:

Solo practice ride approx 1.5 hours= 18-19mph
Local group ride= 22 mph
First sprint= 19 mph (don't remember how I finished but I'm sure it wasn't good)
First olympic= 21 mph (finished top 25%)

You're going to get as many opinions as there are posters.

Actually, you'll probably get more answers than there are posters.....

Your best tri bike leg is going to be a bit slower than if you were doing a straight TT of the same distance. You're going to want to use the bike leg to drink and possibly eat a gu. You're going to want to save a little in your legs for the run.

Have you done any brick workouts? That's a good way of determining how hard you can go on the bike and not fall down in T2.

CJ I always appreciate your post and have followed some of the advice you have given others. Thanks I will shoot for that range of speed and a better bike in a year or so.

Farret I have thought alot about how my legs are going to feel after cycyling so I need to do some more bricks to work out that transition better and how I divide my energy resources.

Ricks, bear in mind that as you get faster aerodynamics really come into play.

If you are on a standard road bike you might want to look into getting a fast forward seatpost, dropping the bars down a bit (I assume you are using triathlon bars) and getting your back flat, all in (relative) comfort.

I do most of my training on an old, but nice, mid ´90s Gitane TT bike. I also have a much nicer Jan Ullrich road bike - lighter, better components etc. I go miles, miles faster on the old Gitane because the position I have dialed in is so much more aerodynamic, if less comfy than on my road bike!

Hope this helps
Simon

Are you doing Bonelli? Here's the results for last April's Sprint (not sure if you are doing this one or the Super-Sprint) http://www.eternaltiming.com/timing/Results08/LATS1/r1dv.cfm

The top 10 guys in M45-49 averaged between 18.3 and 22.9 on the bike leg. Though I'm pretty sure Bonelli isn't flat.
Werd. I've done Bonelli a bunch of time and it is NOT FLAT! :lol: :(

That being said, i probably should do it once this year... I skipped out on doing any of them last year.

Yeah I was under the impression that it was flat but I am apparently wrong. I don't think I am going to have any trouble though because from what I understand there are no monster hills but rather rolling terrain, I shouldn't haven't a have a problem with that, I have plenty of it in my workouts. I think I mixed it up with the super seal course down here in San Diego. Oh and Barch thanks for the comment about the bike set up. I have said this many times before that having my bike is comparable to being the guy with the fat girlfriend at the party. It's no too sleek but gives a great ride. LOL My bike isn't an expensive coatrack it gets ridden all week long. I'm watching the replay of the 2005 ironman as I write this, inspiring stuff that I would have no problem watchhing for the entire eight hours. Everyones advice has been very helpful and even funny thanks.

Werd. I've done Bonelli a bunch of time and it is NOT FLAT! :lol: :(

That being said, i probably should do it once this year... I skipped out on doing any of them last year.

Didn't read most of this thread, but if you're doing Bonelli, CA, make sure your bike is set up in your bottom ring in the transition area. There's a steep hill right at the start and most people had walk their bikes up it because they were in their big ring and just couldn't get going. I was able to power through in my big ring, but my legs were shot and it took me a while to recover. This was the olympic tri, but I'm pretty sure the start is the same for all the races.

And yes (again if you're talking about Bonelli, CA) it's not a flat course. For the olympic tri, I was in my small ring about 25% of the time, and in my very bottom gear about 10% of the time (if memory serves).

And yes (again if you're talking about Bonelli, CA) it's not a flat course. For the olympic tri, I was in my small ring about 25% of the time, and in my very bottom gear about 10% of the time (if memory serves).[/QUOTE]

Hmmm I better plan on some tougher hills in the next couple of weeks along with a bit of weight training to develop more strength in my quads. I will heed your advice Calminian the heads up is much appreciated. I am pretty excited about doing it, I read a really funny blog about the race today its my understanding that lots of newbies participate in this event which took some of the edge of my nervousness.

As far as I can see there are lots of newbies in just about every short distance event that doesn´t require some kind of qualification. Nothing to worry about, in fact it´s one of the many nice things about the sport.

FWIW, my son's avg 10km sprints he averages anywhere from 22 to 24mph. I just wave :)

I haven't done Bonelli (live just 8 miles away), but I race the Mission Bay TRI ,twice a year, in the spring I average 17MPH but by OCT. I average 21MPH in both races my speed puts me just faster than mid pack (cycle split), in the 40+ clydesdale . Do the "Spring Sprint" There are lots of jelly fish to keep your mind occupied in the swim.

Hmmm I better plan on some tougher hills in the next couple of weeks along with a bit of weight training to develop more strength in my quads. I will heed your advice Calminian the heads up is much appreciated. I am pretty excited about doing it, I read a really funny blog about the race today its my understanding that lots of newbies participate in this event which took some of the edge of my nervousness.

Nah, it's nothing to be anxious about. You'll see all different levels show up there. For the olympic distance, I think we did 3 laps around this course. For the shorter races, they may just do 2, or maybe even a different course. But on the course I did, there were some steep climbs as well was some 40mph downhills.

One thing's for sure, it was a blast. Train a fews hills just to be safe, but I think you're going to really enjoy it. I was nervous as well, but it was over nothing. Which one are you doing, btw?

Haven't done any tris yet, maybe one of these days, but on my trek 1200 with tribars which I commute on, my normal speed for level ground, no wind is somewhere around 20-22 mph. This is loaded up with saddlebags and a 7 lb training aid errrr I mean battery for my headlights. I am similar to you, (46, could stand to lose 30-40 lb).

In another month or so I will loose the headlight, wear less and hopefully be 10 lbs lighter and in better shape. I should be able to cruise at a bit better than 22 mph then.

Thanks for the encouragement, I am doing the April 26th tri. I am trying to get a wetsuite rental rounded up at the moment because I don't want to buy one because the rest of this exptra weight is coming off a pound at a time. Anyhow I think I will be doing the Mission Bay tri also in October I have already been stung by the jellies before so I am not too worried about that. I think this will be fun and I also think that being able to average over 21 mph in couple of years is doable, I just have to pay my dues and put in my time training wise, a better bike wouldn't hurt either. I have no illusions about being the next Dave Scott. I want to try and get three races in before the year ends so I can get my last place ranking in the USAT. What can I say, it's prettty cool to be in print even if you are last. The USAT has only 100,000 members according to their website. It just shows how small a group of people are willing to commit to such a rigorous sport. Shoot I wonder if I am crazy sometimes dragging my old fart butt around like I was an olympic hopeful.

Incycle in San Dimas rents wetsuits, they have a web site incycle.com