Improve average speed
02-26-10 | 08:50 AM
#1
Thread Starter
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Bikes: Cannodale Six/13 2007
Improve average speed
Are there key techniques/programs to improve av. speed (flat road mainly)? My current av. is ~19MPH and I am looking for programs that will improve it significantly.
02-26-10 | 08:53 AM
#3
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From: Phoenix, AZ
Bikes: 2019 TREK Emonda SL5 and Madone SLR 6
I try to make circles with my legs, and at the same time try to pull while riding. I have gotten better and better. Last night i rode, i was hitting 24 mph for a good amount of time.
I also learned to concentrate, and relax when climbing a hill or a mountain, and with that, Improved my climbing skills.
Good luck man.
I also learned to concentrate, and relax when climbing a hill or a mountain, and with that, Improved my climbing skills.
Good luck man.
02-26-10 | 08:54 AM
#4
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From: Ffld Cnty Connecticut
Bikes: Old Steelies I made, Old Cannondales
Ride with fast groups. Intervals
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02-26-10 | 09:01 AM
#6
Making a kilometer blurry
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From: Austin (near TX)
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02-26-10 | 09:03 AM
#7
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From: Southwest MO
Bikes: (2) 1994 Cannondale R900, red, Silver Trek hybrid
Suck wheel
Ankling
Hang onto passing cars and trucks.
Engine.
[edit]
Lie.
Get a big kite
Ride downhill
Push harder longer, coast less.
Pray
https://lmgtfy.com/?q=http%3A%2F%2Flm...verage%2Bspeed
Ankling
Hang onto passing cars and trucks.
Engine.
[edit]
Lie.
Get a big kite
Ride downhill
Push harder longer, coast less.
Pray
https://lmgtfy.com/?q=http%3A%2F%2Flm...verage%2Bspeed
Last edited by jack002; 02-26-10 at 10:10 AM.
02-26-10 | 09:05 AM
#8
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From: Medina, OH
Bikes: confidential infromation that I don't even share with my wife
A lot of guys iMprove their average speed by reporting it here @ BF. For instance, they just completed an 18 mile ride and averaged 19.4 mph. Via the reporting process, thru the computers at BF, the final figures are 29 miles @ 20.4 mph! It's that easy.
02-26-10 | 09:06 AM
#9
It takes a lot more power to increase speed a small amount due to wind resistance.
See this bicycle speed calculator-- taking the default settings, 190 watts is 19.3 mph, and 250 watts is 21.4 mph.
But riding in the drops instead of the hoods: 190 watts is 20.9 mph, and 250 watts is 23.2 mph.
So: increase your power and also get more aero. That's all!
See this bicycle speed calculator-- taking the default settings, 190 watts is 19.3 mph, and 250 watts is 21.4 mph.
But riding in the drops instead of the hoods: 190 watts is 20.9 mph, and 250 watts is 23.2 mph.
So: increase your power and also get more aero. That's all!
Last edited by rm -rf; 02-26-10 at 09:11 AM.
02-26-10 | 09:10 AM
#11
pan y agua
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From: Jacksonville
Bikes: Willier Zero 7; Merlin Extralight; Calfee Dragonfly tandem, Calfee Adventure tandem; Cervelo P2; Motebecane Ti Fly 29er; Motebecanne Phantom Cross; Schwinn Paramount Track bike
I'll go ahead and beat the dead horse.
1) Forget about average speed. It's the wrong matrix, and concentrating on it, will keep you from getting faster. It's ok to test yourself in a tme trial on the same course from time to time (such as once a month) to measure progress, but don't focus on the average speeds of your everyday rides.
2) Do intervals. Long intervals aimed at raising your functional threshold power would be a good place to start. Start doing several repeats of 10 minute efforts with 5 minutes rest in between. Work up to 2x 20 minutes, then 3x 20 minutes. Do these 2 days a week, and in a month you'll be measuably faster.
3) ride with faster people. The competitve drive will push you more than you cna push yourself. And you'll ride faster in the group, and that will help prepare your body to ride faster by yourself.
4) follow the training status thread in the Racing forum. At first most of it will be over your head, but you'll quickly learn and pick up valuable information.
1) Forget about average speed. It's the wrong matrix, and concentrating on it, will keep you from getting faster. It's ok to test yourself in a tme trial on the same course from time to time (such as once a month) to measure progress, but don't focus on the average speeds of your everyday rides.
2) Do intervals. Long intervals aimed at raising your functional threshold power would be a good place to start. Start doing several repeats of 10 minute efforts with 5 minutes rest in between. Work up to 2x 20 minutes, then 3x 20 minutes. Do these 2 days a week, and in a month you'll be measuably faster.
3) ride with faster people. The competitve drive will push you more than you cna push yourself. And you'll ride faster in the group, and that will help prepare your body to ride faster by yourself.
4) follow the training status thread in the Racing forum. At first most of it will be over your head, but you'll quickly learn and pick up valuable information.
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You could fall off a cliff and die.
You could get lost and die.
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You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
..
02-26-10 | 10:45 AM
#15
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02-26-10 | 12:19 PM
#20
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02-26-10 | 12:52 PM
#21
Ride really fast, then stop to rest periodically, as opposed to just riding a more moderate pace without stops. It'll take the same time to get anywhere, but since your bike computer stops timing when you stop to rest, your "average speed" as shown thereon will be increased. Ditto for running lights and stop signs.
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02-26-10 | 12:59 PM
#22
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From: Lake Geneva, WI
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Ride really fast, then stop to rest periodically, as opposed to just riding a more moderate pace without stops. It'll take the same time to get anywhere, but since your bike computer stops timing when you stop to rest, your "average speed" as shown thereon will be increased. Ditto for running lights and stop signs.
02-26-10 | 03:36 PM
#23
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+1 to Merlinextraligh. Average speed is meaninglyless for training. For example, let's say you were doing intervals at 24 mph with 15mph recovery. Average speed would seem low but overall fitness and speed is likely going up. Another example is endurance training. The average speed for this long and steady training would also seem low but overall fitness would be going up leading to faster times. If your goal is to do a fast century then you would want your training to produce a higher average speed over the course of the century.
