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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-09-08, 09:56 AM   #1
rockytfox
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Determining Speed Zones

I am a relatively new Road Biker. I bought a Specialized Allez Sport about two years ago and participated in my first MS150 (which I rode the max, 182 miles in two days). I am really interested in developing my ability but need some help in the area of Speed Zones. I bought the new Garmin Edge 705 which is awesome. It came with a Heart Rate monitor and speed/cadence monitor. It also comes with Garmin Training Center

Here is my question: What should my speed zones be for the following? I know I will need to tweak these to suit my individual ability but I am looking for a starting point or some guidance from those that are more experienced than me.

Name Lower Limit Upper Limit
Climb 4 2.4 mph 3.0 mph
Climb 3 3.0 mph 3.7 mph
Climb 2 3.7 mph 4.6 mph
Climb 1 4.6 mph 5.5 mph
Flat 3 12 mph 15 mph
Flat 2 15 mph 19 mph
Flat 1 19 mph 24 mph
Descent 20 mph 25 mph
Sprint 20 mph 25 mph
Max Speed 25 mph 35 mph
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Old 07-09-08, 10:47 AM   #2
Carbonfiberboy 
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Don't worry about speed. It's essentially meaningless. Track heart rate, time, and cadence. Normally, just watch your HR and cadence display. Track hours, time-in-zone, and mileage by the week. You can get some idea of your strength by tracking how many thousand feet you can climb per hour.
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Old 07-18-08, 01:21 AM   #3
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when i started i thought a baseline of averaging 20mph for a ride was a good way to go....still is for the most part...as you advance you can get into the Heart rate/power gig if it's of interest. learn to use perceived exertion as a guide too.....1 to 10 scale, 7 should be about a best 1 hour pace..
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