I've been riding on the road for a couple of years now (bought my 1st road bike, Orbea Onix T105, in 2011). I eventually picked up a second road bike to use on a trainer and also have my gf/now fiance come riding with me from time to time. This year, I have really increased my riding and I am really working to become a better cyclist. I ride for fun but also want to get stronger for the bike leg of the duathlon (10-20 mi). I have completed one duathlon and plan on entering more in the future.

I rode my trainer a lot over the winter and started hitting the road in late February (with some cold weather gear ). I am now getting one long ride in weekly with a few shorter rides each week for about 100-120 miles per week on average in addition to running and weight lifting. My longest ride to date was 64 miles and I've done over 40 several times. Most rides are flat but there are some moderate hills (Central/South Jersey is pretty flat esp by the shore) that I've done. I ride hard but have not really done much interval training on the road yet (although I did on on the trainer in the winter). I am averaging right around 20 mph on my rides on the road. I am hoping to get an 80 miler in this weekend assuming the weather cooperates.

I do not have a power meter and only have a heart rate monitor and basic cycling computer. I use my HR monitor to gauge effort and intensity but I do know a power meter could be worth investing in for the future.

What would be the best way for me to get my rolling average speed for my rides up from 20ish to closer to 22-23 mph? I currently have stock rims on my Orbea with a 105 groupset. I am upgrading the wheels to Fulcrum Racing 3's with an Ultegra 10 speed cassette (haven't done it yet, but will once I get the time to install the cassette and swap the tires). I have been riding stock Schimano wheels (R-500's) up until now so I expect to see some improvement there but I don't expect to magically get 2-3 mph faster just from that upgrade. What else could I do to improve my performance with regards to training and/or gear?

I haven't posted on here in a while so I am eager to hear some suggestions. I have made some decent progression (my rolling averages have gone up from 17-18 to 20ish) but I'd like to take it to the next level as a cyclist.

1. Join a local race team and race.
2. Hire a coach.
3. Stop worrying about how fast you're going all the damn time.

The Ultegra cassette and Fulcrum Racing 3s aren't going to help one damn bit.

Aero fit, aero bars, aero helmet

Get a structured training plan and follow it, both riding intervals hard enough on your tough days and being embarassingly slow on your rest periods so you're fresh enough to ride hard.

For example, The Time-Crunched Cyclist, 2nd Ed.: Fit, Fast, Powerful in 6 Hours a Week beginning century or racing plan.

I'd start with a good fit. If you aren't in the right spot, a good fit can eke out a little more performance.

Second, have a more concrete goal. An easy one is to pick a specific event (like a Gran Fondo) and a target time. This will motivate you.

The big kahuna is: Interval training.

If you're undisciplined:
- Take Monday off
- Tuesday, ride at your normal pace
- Wednesday, do intervals; basic is fine (e.g. 2 minutes as fast as you can, 2 minutes rest pace, 2 min fast etc)
- Thursday, ride easy
- Friday, ride normal
- Saturday, long ride at normal pace
- Sunday, ride
- Don't increase your weekly mileage more than 10% per week
- Hills = "nature's intervals"


If you're disciplined, there's lots of books out there with training programs. The key IMO is finding a plan that suits your own style. E.g. a super-disciplined program may produce better results, but not if you are incapable of sticking with it.

Stop eating at McDonald's!

Only ride with a tailwind. You're average speeds will skyrocket!

If only it were that simple...

I did invest in a pair of clip on aerobars since I don't want to spend on a TT/tri bike just yet and the new wheels should be better in terms of aero. The aero bars are what I plan to use for the duathlon. There is a local bike shop that does group rides that I am planning to join in. I just wanted to get better on my own so I could keep up with their pace. I'd also need to learn how to ride in a group (in a paceline) as well since most of my rides are solo.

I do know that intervals are key but I just have not incorporated on the road just yet. I ride to work some days (20 mi each way) and I do a long ride once a week. Other than that, I either ride early before work or after work.

My shorter term goal is to perform well in the duathlon bike leg. I am targeting a century ride after that and I could probably already do one in my current condition but I'd like to get faster. I'm in pretty good shape (5'10 175 with low teens BF%) but I do carry more muscle than most cyclists and runners due to my weight lifting background.

Thanks for the input so far.

I do hill repeats on days that I don't have much time. It's really easy to get in a half an hour of hill repeats. I have a half mile hill with a 5% grade a mile from my place that I use.

Ride with other people. Faster people.

S

If you want your average speed to be higher, draft someone who is faster than you. You could also pick routes that are mostly downhill.

I think you would benefit most by doing intervals designed to improve power at LT-2x20 or 3x15 in your LT heart rate zone or power zone if you buy a power meter. Get online and check out intervals for improving time trial ability. Or, buy a Garmin computer and set the pause function so it only reads efforts @ 20 mph or above. You will be very impressed with your average!

Good idea!!

Ask me how I know

Good recovery and Speed work; Decreasing intervals 90sec.-75-60-45-30 as hard as you can with equal recovery, aerobic intervals 3min hard as you can 3min cruising pace repeat, hill repeats hard as you can 3-5 min. Anything the gets you going all out for short period of time.

Eat Hard
Ride Hard
Rest Hard
: repeat :

Cheers

There's a "next level".... how come I didn't know this..... what's it look like..... does you need a password?

Go to gym, do Squats, get huge legs. Not sure if it will make you faster but worth a try.

Amazing what a good fit can do. My GF and I both did this and improved significantly. I also lost 12 lbs so can't really say how much the fit improved my ride. But, she's the same weight and has gone from the back third of our clubs; B ride to the front 10% or so. Especially better climbing where the opportunity for gains lies.

Obviously you're on the top level.

I got a recommendation from a PT after a hamstring tear to strenghten my legs using weights. She gave me 5 exercises to do. Started last fall. This spring my legs felt stronger than ever and my times on the bike were faster than ever. Have to believe the weight training helped.

Shave your legs

I've been lifting heavy and squatting far longer than I've been cycling so this is not an issue. I have pretty strong quads (I can barbell squat 400+ lbs and do sets of 10-12 with 315-350). I think it is more a matter of improving my technique (maintaining the right cadence) and doing more intervals. I have done intervals on my trainer but I need to start doing them on the road during my rides and attacking some more hills.

I'll look into some of the structured interval setups that have been mentioned on here. Thanks again for the suggestions.

It takes a lot more power to average 22 or 23mph than 20mph. I can't say the exact percentage, but it's probably close to 25% more power. If you can squat 400lb I assume your lungs get tired before your legs. I would try longer rides to get your endurance up and you overall resting heart rate down.

I'm pretty sure it won't. Particularly in a 15 mile TT effort.

There's very little data to suggest that lifting makes you a faster cyclist, outside of Track sprinters.


As mentioned above, the best answer is intervals, particularly 2x20's and 3x15's for the type effort OP is preparing for in the duathlon.