Fifty Plus (50+) - How do I get from 15mph avg to ~19mph?

I've 56 and been riding for a year now. Roughly 4k miles. 500-600 miles a month when it's warm. My overall average speed is right at 15mph in the moderate hills of middle Tennessee.

A month and a half ago, I bought a drop bar bike thinking it would increase my speed. Well, it doesn't :( I may be 1/4 mph faster on the same 1 or 2 hour loop as I am on my hybrid. So much for that idea!

So, I'm wondering, does increasing your speed come with time or do you have to work at it, working out and such, to get up into the 18 or 19 mph average range? I know guys my age that have been cycling a long time that do it all the time. Since I'm starting late I don't know if it just comes with time or requires work. I'm not much of a worker. Ha!

If I did want to work at it, what kind of training should I be looking at? I'm in a lot better shape than before I started riding and lost 10% of my weight, currently 200 pounds, but the speed just isn't coming. It's not that big of a deal as I ride mostly for fitness and enjoyment, but one of my goals is a century, so a faster speed would help in that regard. I've done a couple of metrics now, but thinking about doing half again that much just isn't happening right now :)

Only one years riding and you are up to 15mph with moderate hills. Not bad considering that it takes most people about two years to get up to that speed. When you start riding you have to get Bike fit and that normally takes about 6 months. Distance and speed increases come in that time and some for about the next 6 months---Then increases become a bit less and not as noticeable. However- take your averages now and check in a years time and there will be a difference. May even take you to the 19mph average- or more- or less.

Others can advise you on training to get speed up but I am happy with my 14mph average with hills. I can normally do a 65 miler in about 4 hours- so 15/16mph average- but a full 100 will take more than 7.

My question is why do you want to go so fast. Do you not like riding and want to get it over with? I don't get why people want
to ride so fast, I average 12 to 14 mph on my daily ride, get a workout and enjoy the hell out of it.

Just time in the saddle won't do it. The jump between 15 and 19 is huge. Interval training is probably the best bet for increasing speed. Or, if you can ride with others who ride faster you'll have to work harder to keep up. Taking off some of the weight will also help. Regardless of the methods you use, make sure to get adequate rest/recovery.

My personal plan is to jump backwards in time and pick different parents. Mine were nice and all, but they had really bad VO2 max numbers.

Don't ride with me. I only get that fast while coasting on downgrades.

My question is why do you want to go so fast. Do you not like riding and want to get it over with? I don't get why people want
to ride so fast, I average 12 to 14 mph on my daily ride, get a workout and enjoy the hell out of it.
I really worried about breaking the 14 mph AVS last year. That is, until I had an accident in my home that put me in the hospital for a few days with a cracked scapula and a herniated disc.
Now I have started riding again and do not spend much time or concern over my computer; just loving the fact that I can get out on the road again. Smell the roses!

I'm at the 15 mark right now and do enjoy really cranking it on over the course of a personal TT but for me to think about a 19avg? Pffft. That's some serious work to make that big of an improvement.

Intervals, hills and TT's.....but dont neglect saddle time entirely.

Group rides will provide both the harder training required, and also help with "speed skills" like an increased cadence. Riding fast in a group is much easier, and that helps you get the skills. The fact that they will probably push your limits significantly will give you the strength. You will also see how they are doing it, and get ideas for good solo rides. Initially, you will likely not be able to keep up. Just smile through that period and work until you can not only keep up, but lead the group.

That said, your focus should be less on speed right now, and more on cadence (target 90+), smooth pedaling, position (work to gain the strength to ride the drops a lot), and general riding skills. Focus on those, and the speed will appear almost like a side benefit.

My question is why do you want to go so fast. Do you not like riding and want to get it over with? I don't get why people want
to ride so fast, I average 12 to 14 mph on my daily ride, get a workout and enjoy the hell out of it.

These posts really put a sour taste in my mouth. Obviously, the OP wants to go faster. The fact that you don't want to is really not the point, now is it? This thread isn't about you and how slow you want to go, it's about the OP, and how fast HE wants to go.

And, by the way, riding faster isn't about "getting it over with". We faster riders also typically ride a lot -more- miles, because otherwise we most likely wouldn't be faster. Our fitness also allows to ride to places that might be unattainable for riders who aren't as fit, and see a lot of great sights as a result. Fast is fun, pure and simple. It also leads to a greater level of fitness, which can be extended late into life, with a wide range of health benefits.

These posts really put a sour taste in my mouth. Obviously, the OP wants to go faster. The fact that you don't want to is really not the point, now is it? This thread isn't about you and how slow you want to go, it's about the OP, and how fast HE wants to go.

And, by the way, riding faster isn't about "getting it over with". We faster riders also typically ride a lot -more- miles, because otherwise we most likely wouldn't be faster. Our fitness also allows to ride to places that might be unattainable for riders who aren't as fit, and see a lot of great sights as a result. Fast is fun, pure and simple. It also leads to a greater level of fitness, which can be extended late into life, with a wide range of health benefits.Yup. I get a rush out of a fast 30. There is nothing like blazing up the road, it's an entirely different feel and thrill.

Group rides will provide both the harder training required, and also help with "speed skills" like an increased cadence. Riding fast in a group is much easier, and that helps you get the skills. The fact that they will probably push your limits significantly will give you the strength. You will also see how they are doing it, and get ideas for good solo rides. Initially, you will likely not be able to keep up. Just smile through that period and work until you can not only keep up, but lead the group.

That said, your focus should be less on speed right now, and more on cadence (target 90+), smooth pedaling, position (work to gain the strength to ride the drops a lot), and general riding skills. Focus on those, and the speed will appear almost like a side benefit.

You've touched on something not spoken of much....at least here in this forum....and that is the ability to ride strong in the drops for distance. Drops will save your ride if you are in a stiff headwind.

You've touched on something not spoken of much....at least here in this forum....and that is the ability to ride strong in the drops for distance. Drops will save your ride if you are in a stiff headwind.

And really push up the average speed.

That said, your focus should be less on speed right now, and more on cadence (target 90+), smooth pedaling, position (work to gain the strength to ride the drops a lot), and general riding skills. Focus on those, and the speed will appear almost like a side benefit.

Good to hear this as it's what I'm working on for this season. Wish I could find a riding buddy that's faster than I am (Not that I'm fast). I rode with a Tri guy down in Florida and was surprised how hard I rode. Didn't really seem like it at the time but when I got back to the motel and saw the download I kept thinking "Why can't I push myself like that when I'm riding solo?"

Since you apparently got a new drop bar bike, are things like seat height, position etc. as they "should" be.
Even having the seat 1/4" too low can make you noticeably less efficient over distance.

I assume the new bike is the 2012 Specialized CruX Comp Disc Apex??

SKINNIER TIRES!!!!
bikepedia (which is often wrong) states that you have 33?MM tires.
Put on some 25's.

Since you apparently got a new drop bar bike, are things like seat height, position etc. as they "should" be.
Even having the seat 1/4" too low can make you noticeably less efficient over distance.
Not to mention what it can do to your knees.

And, by the way, riding faster isn't about "getting it over with". We faster riders also typically ride a lot -more- miles, because otherwise we most likely wouldn't be faster. Our fitness also allows to ride to places that might be unattainable for riders who aren't as fit, and see a lot of great sights as a result. Fast is fun, pure and simple.

Yup. Riding is always fun, and riding faster is more fun.

I was happy enough to go out and do my 12-16 mile rides, and I was getting fit at the same time. I could keep up with the pack on the 40 mile group rides, but I couldn't keep up with the guys that separated and took off.

A friend has adopted me as his cycling student (a true reversal from a different time, but that's another story) and has been helping me along. One thing he keeps stressing is to make my solo rides longer. So, now I go out and do 30 - 35 miles, and try to get some climbing in on those rides. I concentrate on spinning, and generally keeping the pedals moving at all times except for the really steep descents. I don't really think about speed, but my average is creeping up as I spin and smooth out my pedal stroke. And my ablility to ride in the drops for extended periods of time (something that took a while to develop) really helps on days like today, with fairly strong, gusty winds for the 2 hours of my ride.

I have been riding for two and a half years and last year was averaging 14-15 mph on my road bike. Although I could hit 20+ mph, I couldn't stay at that speed for any length of time. I don't like riding in pace lines but I sometimes do, if asked to join in. I started mixing intervals and spinning into my daily rides and slowly increasing the ride distance. For me, this did more to increase my speed than riding with faster riders, although it does help to be pushed further and faster by stronger riders.

I am by no means fast enough to enter races or crits, but at 65, I am doing 3/4 of my daily 30 mile rides at 17-18 mph with no problems, whatsoever. I'm not sure how much changing from a triple to a compact double crank had to do with it, but I did notice a slight increase in speed when I bought my Colnago. My cycling goals is more distance related than speed related, but with enough riding and training, both are obtainable.

I noticed that the OP didn't say how far or how long he'd like to be going faster.

I usually go out on each ride with some sort of a plan in mind, or at least I try to. Sometimes pushing myself is hard but that feeling usually goes away after the first 20 minutes once I'm warmed up (probably because the endorphins are starting to flow).

Like AzTallRider said, good technique is the most important thing. This early in the year, I've been focusing on getting my cadence back up, smoothing out my pedaling and getting my legs back. I've also been increasing the distance in my outings, from 10 to 15 to 20 to 30 miles and more. I'm not sure how much time I'm going to have this year so it's going to be critical that I make use of the time I have. Sadly, there doesn't seem to be any alternative to getting in those first 1000 base miles in before I'll start feeling in a groove. Since the OP has logged in over 4K I don't see that as a problem but you'll have to start going out for longer rides. Start with some sort of a plan and be patient, you need to build strength, stamina and the rest will follow.

If the weather conditions aren't great (like 20-25mph headwinds), take a different route and work on other things like being in the drops for a sustained period of time or (what I should really be doing), going on some long climbs... again and again... other times, it's going to the big chain ring more.

There are plenty of training books you can read as well that can help you set your goals and allow you to structure a way of reaching them.

When it comes to riding solo, I haven't gone on a group ride since I was in my late teens so that would make it close to 40 years. Riding in a group forces you to develop good riding habits and makes it easier to force you to push yourself. I haven't forgotten those lessons and I'll probably start going on some group rides later on. It's only been a year since I've started doing some serious riding again and two years since I put my butt back onto a saddle so right now I prefer to ride solo so that I can work on the things that I want to improve on.

You may want continue riding solo but if you haven't ridden in a group before it's a good idea to try it. If you can't find a group try and talk a friend or a neighbour into it or even a relative.

That's not to say that it's all work and no play. There are some days when I'll just cruise around at 11-12 mph and just enjoy the feeling of being out on the road.

Don't forget to pay attention to diet and hydration on those longer rides and never, ever forget to enjoy what you're doing. :)

My first thought when I first saw the title was the answer to the question "How do I get to Carnegie Hall" :)

I've 56 and been riding for a year now. Roughly 4k miles. 500-600 miles a month when it's warm. My overall average speed is right at 15mph in the moderate hills of middle Tennessee.

A month and a half ago, I bought a drop bar bike thinking it would increase my speed. Well, it doesn't :( I may be 1/4 mph faster on the same 1 or 2 hour loop as I am on my hybrid. So much for that idea!

So, I'm wondering, does increasing your speed come with time or do you have to work at it, working out and such, to get up into the 18 or 19 mph average range? I know guys my age that have been cycling a long time that do it all the time. Since I'm starting late I don't know if it just comes with time or requires work. I'm not much of a worker. Ha!

If I did want to work at it, what kind of training should I be looking at? I'm in a lot better shape than before I started riding and lost 10% of my weight, currently 200 pounds, but the speed just isn't coming. It's not that big of a deal as I ride mostly for fitness and enjoyment, but one of my goals is a century, so a faster speed would help in that regard. I've done a couple of metrics now, but thinking about doing half again that much just isn't happening right now :)

15 to 19 is a monster jump. A question might be what are you using to train with? How are you measuring average speed? Last year I put in 6500 miles some of those miles were in a race or two and my yearly average was only 16.5. So far this year it is only 15.6. What is the difference? More climbing. A 14 mile climb in the middle of a 50 mile ride will drop my average like a rock. Shoot a 4 percent grade for 9 miles will drop my average. Every Stop light and stop sign lowers my average. And your computer doesn't make pure averages from top speed to slower speed. In other words 10 minutes of 20 MPH will not erase 30 minutes of 10 MPH and average it to 15. Your average would be less.

But I do know a guy that has figured how to kick his average speed up to close to 20. He resets his computer when we turn onto a long pace line run of ten to fifteen miles. At the end of the run he marks his average and shuts down his computer till we get back up to speed going in another direction. I don't think it has made him any faster but his average looks good on paper.:lol:

My first thought when I first saw the title was the answer to the question "How do I get to Carnegie Hall" :)
By singing your way there ?

15 to 19 is a monster jump. A question might be what are you using to train with? How are you measuring average speed? Last year I put in 6500 miles some of those miles were in a race or two and my yearly average was only 16.5. So far this year it is only 15.6. What is the difference? More climbing. A 14 mile climb in the middle of a 50 mile ride will drop my average like a rock. Shoot a 4 percent grade for 9 miles will drop my average. Every Stop light and stop sign lowers my average. And your computer doesn't make pure averages from top speed to slower speed. In other words 10 minutes of 20 MPH will not erase 30 minutes of 10 MPH and average it to 15. Your average would be less.

But I do know a guy that has figured how to kick his average speed up to close to 20. He resets his computer when we turn onto a long pace line run of ten to fifteen miles. At the end of the run he marks his average and shuts down his computer till we get back up to speed going in another direction. I don't think it has made him any faster but his average looks good on paper.:lol:
+1
I'd shoot for consistency over a longer distance. Also, climb hills, lots of them.

"......but I did notice a slight increase in speed when I bought my Colnago....."

Happens every time. Riding a Colnago is always good for an extra mph or two!

By singing your way there ?

Practice, practice, practice!

Tell your computer its attached to a 36" wheel :rolleyes:

"Ride lots."
E. Merckx

I have preceded the OP in a lot of ways. 59 y.o. starting riding a hybrid in middle TN where there are lots of hills a year ago. I got a drop bar bike not necessarily to go faster but to be able to make it up the hills (thank goodness for triples!). I was averaging around 14 mph or so. We have spent the winter in SW FL where it is dead flat but the wind is always blowing (always a head wind regardless of your bike's direction). I was averaging around 16 MPH in FL until a few weeks ago when I had the opportunity to tag along with a few groups. I also started riding almost exclusively in the big ring and am now averaging just over 17 riding around 100 mi/wk. Have also gone from 210 to 195 over past few months. Getting to 19 mph solo is really cranking from my POV. Just keep pushing your limits, work some intervals in 1-2 times per week. Speed comes on its own when you least expect it.

My question is why do you want to go so fast. Do you not like riding and want to get it over with? I don't get why people want
to ride so fast, I average 12 to 14 mph on my daily ride, get a workout and enjoy the hell out of it.

Honestly, I'm happy going 15. The impetus for my question is entirely thinking about what it is going to take to get that century under my belt. Maybe I shouldn't even consider it for a few more years. My distance appreciated nicely over the course of the first 6 months of serious riding, but the speed did not. I didn't know if it would come with time or you had to train to achieve it.

I remember last June I was just starting to really get into riding. I had worked my way up to 20 milers and felt good about it. I went over to the Harpeth River Ride here in Nashville just to check it out and maybe get a glance at Lance and was watching the folks come in from the ride. I was amazed when a 'grandma', maybe 65, came over the finish line after riding the 62 miler. Unbelieveable! This year I'm going to ride that 62, so it's neat how your perspective changes.

My personal plan is to jump backwards in time and pick different parents. Mine were nice and all, but they had really bad VO2 max numbers.

Boy, ain't that the truth! I don't havfe an athletic bone in my body :)

15 to 19 is a monster jump.
Is it?

Sometimes I get the feeling that if I pushed it just a bit harder for a bit longer that my speed might hop up. In my neighborhood we have endless rollers. It seems like if I get more aggressive charging down the hills, instead of coasting, I carry more momentum up the next hill, I go faster and it gets easier.

So, is there such a thing as "threshold" speed? My "dreaded average fake speed" has gone from 11.5 MPH to around 14 MPH over just a few months, but that might have more to do with finding my recumbent legs than any true major improvement.

Since you apparently got a new drop bar bike, are things like seat height, position etc. as they "should" be.
Even having the seat 1/4" too low can make you noticeably less efficient over distance.

I assume the new bike is the 2012 Specialized CruX Comp Disc Apex??

SKINNIER TIRES!!!!
bikepedia (which is often wrong) states that you have 33?MM tires.
Put on some 25's.

I swapped them out for some 32s :) Ha! I've wondered if I should have gone to 28s, but for now I'm keeping what I've got.

In actuality, I'm thinking about selling the Crux. My impetus for buying it was to go faster. That didn't happen. After about 400 miles on it, I'm still less comfortable on it than the hybrid. If I don't go faster plus I'm less comfortable, why should I keep the money tied up in it? Y'all convince me cause right now I'm thinking of getting out of it and putting the money in the bank and just riding the Mendota for a few years. The Crux is sweet and I thought it might actually end up replacing the Mendota, but obviously comfort means a lot. Maybe I should give it some more miles before I decide. I mean, 80% of the folks out there right drop bar bikes, so it must be me, right? :)

If your hybrid is more comfortable than your road bike, your road bike is not setup correctly, and you have a poor fit for your bicycling style.

My personal plan is to jump backwards in time and pick different parents. Mine were nice and all, but they had really bad VO2 max numbers.

Only viable plan in the entire post.

I am 68 years old and last year rode 8,450 miles. On an average ride I may climb 2,000 feet, I have stop lights, joggers, car traffic and
who knows what to tend with. If I ride in town that is exacerbated by any number of things and my normal cruising speed is between 15
and 20 mph but at the end of my ride it usually is 12 to 14 mph average. I can't imagine the cruising speed I would have to maintain
to hit 19 mph average.
If you can hit your bogey and still enjoy riding more power to you.

If your hybrid is more comfortable than your road bike, your road bike is not setup correctly, and you have a poor fit for your bicycling style.

May be. I'm 6'2" and bought the 61cm bike. It's the largest one they make. My Mendota is a 22.5, also the largest.

I set the seat height to lowest pedal distance to be the same between the two bikes. It was originally higher and it feels better in its current position. The fore/aft of the saddle is set so the plumb line from below my kneecap goes through the pedal spindle. All of the spacers are underneath the steering stem which is the way it came from the factory. On the Mendota, i had to get a stem riser to give me another inch and a half of rise there to get it really comfortable for me. Now it's golden. Any pointers on what else I might look at to adjust would be appreciated.

15 to 19 is a monster jump.

I'm almost 55 and have been riding seriously for 5 years, approx 6-7k per year. Used to average 14-15 for 30-40 miles. Now I can average 17-19 for 60-80 miles. It's a process......ride as much as you can and enjoy.

I just went back and looked at my speed from a year ago. It is up about 1 to 1.5 mph. But a year ago, I was just getting started. If I could increase 1 to 1.5 every year for a few, I'd be happy!

I swapped them out for some 32s :) Ha! I've wondered if I should have gone to 28s, but for now I'm keeping what I've got.

Skinnier tires would give you less rolling resistance. May not get you where you want to be, but you might see improvement with them.


...Crux. My impetus for buying it was to go faster. That didn't happen. After about 400 miles on it, I'm still less comfortable on it than the hybrid.

If you're bent on getting rid of the bike, I won't try to stop you. Know that a more aero riding position may take a while to get used to. I got a bike with drop bars just about 18 months ago. It was my first bike of that style in about 34 years. At first I couldn't ride in the drops for 30 seconds, no joke. It was tiring and just plain hurt. Now I can ride in the drops for 30 minutes if that's what's needed. The aero position has many benefits, but getting to the point where it's comfortable can be a process.

May be. I'm 6'2" and bought the 61cm bike. It's the largest one they make. My Mendota is a 22.5, also the largest.

I set the seat height to lowest pedal distance to be the same between the two bikes. It was originally higher and it feels better in its current position. The fore/aft of the saddle is set so the plumb line from below my kneecap goes through the pedal spindle. All of the spacers are underneath the steering stem which is the way it came from the factory. On the Mendota, i had to get a stem riser to give me another inch and a half of rise there to get it really comfortable for me. Now it's golden. Any pointers on what else I might look at to adjust would be appreciated.

Get a protessional fitting by domeone who takes the time to understand your riding desires. There are a number of excellent fitting protocols and options.

It's hard to make a high average if there's hills or stop signs on the route.

For example, this is probably one of the fastest rides I did last year (ridewithgps link (http://ridewithgps.com/trips/260567)). We were supposed to have two speed groups, but decided at the last minute to all ride together, and do a mostly flat route. So, to end up with an 18.0 average, a lot of the ride was above 20 mph (click the Speed check box at the red elevation graph at the bottom). I was staying in the draft of the group for most of the way, which helped a lot.

To increase your average speed

Stay in the draft of a fast group.
Avoid stops or hills.
Don't count the warmup miles in your average. :innocent:

Get more aero. I can ride in the drops easily now that I changed to shallow drop bars. It's a noticeable change.

And/or,
increase your power. See this bike speed calculator (http://bikecalculator.com/veloUS.html) for a rough estimate.

For example, take the default settings, but keep Set A at 100 watts and change Set B to 210 watts. The calculated speed is 15.0 mph for 100 watts, and 20.0 mph for 210 watts. You have to more than double your power!
Or compare 150 watts on the hoods=17.6 mph and 150 watts in the drops=19.0 mph. That sounds about right.

Tell your computer its attached to a 36" wheel :rolleyes:

Put TWO magnets on your wheel.

Seriously, I started riding a tri bike last summer, then had a knee replaced. So this year I'm swimming a bunch, trying to learn to race walk, and trying to improve my speed.

On a tip, for two months I'm riding in nothing but the big chain ring. Now, I did drop to the 34 on one hill last weekend. But that's been it for the last three weeks. Whenever the cadence gets up to 70, I catch another gear. When it gets down in the 50's I try to find a higher gear, or get up out of the saddle.

I'll get back to you in another month, when my quads quit hurting.

"......but I did notice a slight increase in speed when I bought my Colnago....."

Happens every time. Riding a Colnago is always good for an extra mph or two!And if it's red, there's your 20avg right there.

Honestly, I'm happy going 15. The impetus for my question is entirely thinking about what it is going to take to get that century under my belt. Maybe I shouldn't even consider it for a few more years. My distance appreciated nicely over the course of the first 6 months of serious riding, but the speed did not. I didn't know if it would come with time or you had to train to achieve it.

I remember last June I was just starting to really get into riding. I had worked my way up to 20 milers and felt good about it. I went over to the Harpeth River Ride here in Nashville just to check it out and maybe get a glance at Lance and was watching the folks come in from the ride. I was amazed when a 'grandma', maybe 65, came over the finish line after riding the 62 miler. Unbelieveable! This year I'm going to ride that 62, so it's neat how your perspective changes.

If finishing a century in x amount of time is important, fine; train for speed in that case. But if just finishing a century is your goal, forget about speed. Tweak your bike for comfort, learn to hydrate and eat on a ride, ramp your miles up, and a century will come.

Just ride faster over short distances and do it many times per ride. Intervals, and increase over time the length of the interval on occasion.

I'm almost 55 and have been riding seriously for 5 years, approx 6-7k per year. Used to average 14-15 for 30-40 miles. Now I can average 17-19 for 60-80 miles. It's a process......ride as much as you can and enjoy.

That is not the problem. I am just saying if someone is averaging 15, for whatever reason, expecting a 4 MPH jump in a year or two may take some creative logging. I run my average from door to door. I ride to the start of the ride after stretching and spin till my HR gets to about 122. I don't reset the computer when I get to the meeting place for the group rides and I don't reset it during the cooldown spin heading for home. In a TT or a road race I can hold between 22 to 25 for most of the race. But the recovery ride the next day gets averaged in as well. After all I am on the bike and I am riding so why not add it? A ride to the store may be only 12 MPH but it is a ride and it goes in the pot. 22 miles on the MTB gets tossed in as well. If I am riding it gets logged and averaged. My best 100 miles was at 16.8 and my worst was at 13.6. But like I said that includes stop lights, stop signs and nature breaks.

My question is why do you want to go so fast. Do you not like riding and want to get it over with? I don't get why people want
to ride so fast, I average 12 to 14 mph on my daily ride, get a workout and enjoy the hell out of it.

The enjoyment for my rides increases exponentially with an increase in speed.

You can ride a century without pushing your avg speed above 15 mph. You just need to add incremental miles over time and ensure hydration and calorie intake during the century. You can also rest as often as you need.

I agree with the posters about getting a correct fit. You will get more comfort and power on a bicycle that is set up correctly for your anatomy.

Get a heart rate monitor if you haven't already, and push your heart rate up in intervals. In TN (although I am not exactly sure where Gladeville is) you won't have trouble finding hills. Training on the hills will help improve your speed.

Others have mentioned that going from 15 mph to 19 mph is a monster jump. The major reason that it is a monster jump is power requirements are exponential and not linear. The increase power requirements really get pronounced above 13 mph. Riding into the wind will also help build your strength.

If you don't monitor your cadence, I would suggest doing so and ensuring that you can push your cadence to 90 rpm and above.

Ride with a wife who is starting the spring ramp up for the triathlon season:)

Wanting to increase my speed also. I live in a flat area. So I am at 260 lbs and have several bikes. One is a touring bike and loaded with gear it's about 65 lbs. I use that for long rides over 50 miles. Past Saturday 83 miles

I put the road bike on the trainer and watch the video https://vimeo.com/23170333 on the warm up middle ring and when i get to the hill i big ring . Just started this and did the 33 minute route three times today. ( Or other training video)

I have been tweaking bike fit for more than a year and have been at this for two years and my average is about 10 mph. But i have done a 100 mile ride and consider 60 miles a training ride.

Rule of thumb when making changes to bike or gear make one change at a time. Test that change

Even though my overall ride average is 10 mph during my rides i will do a sprint or several sprints just to get an idea of how much energy it will take to maintain that. My sprints usually happen while being chased by dogs.

I am taking the approach that in order to go faster later go slow now and work on intervals.