I avg around 100, just started riding again after a looooong break due to work/kids etc so not any recent experience. just over 72", nearly 40, this will be my first summer racing. avg mph wise not really sure, depends on terrain, winds, distance, group or solo. I did some longish (for me) solo rides last week with hills and gusty winds and had 30 kph avg as well. I've been watching the 2005 TDF and LA spinning on the hills; putting into practice has made me a believer. also ride 172.5mm cranks (vs his 175's), hope that helps!