Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

mileage per week

Old 03-23-05, 10:24 PM
  #1  
sbskates
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so what kind of mileage do cyclist do that are wanting to be very strong fast and have endurance.

what is normal for the average cyclist and what does a serious one do that has goals?


what speeds how many miles in an hour etc?
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Old 03-23-05, 10:30 PM
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that ? is so generic it is impssible to answer. It depends on your goal and who you are.
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Old 03-23-05, 10:42 PM
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sbskates
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well i want to be able to go on club rides and ride with the fast guys the racers etc.
just getting back into riding after many years off. im 34 yrs old

if i ride 30 miles a day3 -4 days a week in under 2 hrs and 50-60 miles sat and sunday is that good?

i know 15 mph is slow but the paths i ride on its hard to build up speed becasue of traffic unless its slow or early then i can get up to 22mph sometines
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Old 03-23-05, 10:51 PM
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A coach would be your best bet. Someone that can identify your streghts and weaknesses, develop a plan to address and hone them, then give you feed back on work loads, rest, diet, schedule, cross training, weight lifting, recovery workouts, tempo/race pace/interval workouts, etc.

Otherwise, Impossible to answer.
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Old 03-23-05, 11:32 PM
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If you want to be a strong cyclist, the # of miles isn't the question. You have to get into intervals, recovery, etc... just adding miles will help to a point, but you won't reach your potentional and it can actually limit you. Many people like "The cyclist's training bible".
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Old 03-23-05, 11:34 PM
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Last year during race season I avg around 200-250 miles a week. I was a cat 5 racer if that helps. I was riding 5-6 days a week and going to the gym for weights 1 day a week.
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Old 03-24-05, 10:04 AM
  #7  
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I'd suggest going on the club rides and staying with the group that pushes you, but doesn't necessarily crack you in two (at least not from mile 1). Start talking to the folks that keep the pace in the group and see what they can tell you. You're sure to get a mixed bag of results this way, and a lot of advice that won't work for you at all. But until you have a barometer to use to judge where you're at, you'll have no way to know how to get where you want to be.
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Old 03-24-05, 10:56 AM
  #8  
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ride as much as you can, as fast as you can. the rest will work itself out.
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Old 03-24-05, 11:13 AM
  #9  
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ride as often as you can. be specific in your workouts. don't just go out and ride.
monday> off
tuesday> ride your current pace
wednesday> intervals. ride steady, then bust your @$$ as hard as you can, even if it's for 20 seconds. race to the speed limit sign. recover. repeat.
thursday> ride 1 mph, on avg faster than you current go for as long as you can (after a good warm up)
friday> walk the bike. look at the scenery.
saturday & / or sunday: do the group rides. I don't care if you get dropped after 10 minutes, do them and keep showing up.

stretch every day. drink throughout the day. eat carbs, you will burn it off.

we go 1.5 to 1.75 hrs during week and 3-5 hrs on weekends.

tweak your bike set up as needed.

if you've only got 12-15 hrs per week on the bike you'd better be doing these type of workouts.
i know i'll get the 'how can you tell him this or that' crowd, but you asked a pointed question. get off the paths and on to the road.

the weekday workouts are 26-28 miles, the club weekend rides are obviously longer.

i used to be where you were, and this program worked for me. i am now a cat5 racer @ age 40. i also started @ mid 30's in earnest, after just riding around with no particular purpose or belief system.
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Old 03-24-05, 11:59 AM
  #10  
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If you are just thin you will not need as many miles, i would say around 200-250 miles per week. if you are one of the bigger cyclists with big muscles etc you need to do anything between 250 - 500 miles per week. As for the speed that usually comes with racing although my uncle takes me behind his scooter/moped and keeps it at around 30mph. It's a good work out!!
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Old 03-24-05, 12:08 PM
  #11  
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I do about 100-125 miles per week. I'm 44 and no racer, but fairly serious about riding. My routes vary alot as I really enjoy riding the country roads in my area. I do the rails to trails also but I prefer the road. I usually average around 17-18 mph. Depending on if I'm pushing or recovering.
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Old 03-24-05, 01:06 PM
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With 250-500 miles per week, it seems like most people would just burn out and be passed by people who 1/2 the miles with some structure.
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Old 03-24-05, 01:10 PM
  #13  
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250 - 500 miles per week is for base between January and end of March. Then just knock the milage down.
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Old 03-24-05, 02:06 PM
  #14  
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It's about getting the maximum out of the time you have.

According to the book of Friel - page 108 of "The Cyclist's Training Bible" for a Cat 5 you'll want to put in 200-350 hrs per year, Cat 4 is 350-500 hrs. Your milage may vary.

I'd recommend Friel's book if you can't afford, or don't want to use a coach. It does a nice job about explaining periodization training and is a good starting point.

You can also try out some of those 7-10 week plans to better rides. I've never got much out of those.
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Old 03-24-05, 08:22 PM
  #15  
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Originally Posted by sbskates
well i want to be able to go on club rides and ride with the fast guys the racers etc.
just getting back into riding after many years off. im 34 yrs old

if i ride 30 miles a day3 -4 days a week in under 2 hrs and 50-60 miles sat and sunday is that good?

i know 15 mph is slow but the paths i ride on its hard to build up speed becasue of traffic unless its slow or early then i can get up to 22mph sometines
In my opnion you could get away with doing 90 to 125 miles a week if you wanna be a club level rider, as long as these miles are intense enough. It would be best to get off the paths and do some very hard work.

I recommend getting a heart rate monitor so you can learn about intensity and your aerobic/anaerobic limits.

When I was about 19, I didn't really know what I was doing, so I used to do a:

~5 mile warm-up
~12 to 15 mile "steady-state", aerobic work, as hard as I could sustain (approx 90 to 92% HR)
2, 3 to 5 minute intervals as hard as I could, at about 95% max heart rate.
then finish off with a few maximum effort sprints.

I would do this only three days a week, on alternate days, then maybe do an easy 25 mile ride on a 4th day.

As the "experts" can see, this is hardly a perfect routine, but it was only 25 to 30 miles, and after doing it for 6 months during 1 winter, I was doing 'A' and 'B' grade criteriums in my first season.
I never won because I was a crap sprinter, and a bit gutless

Last edited by 531Aussie; 03-24-05 at 08:55 PM.
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Old 03-24-05, 08:41 PM
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I ride about 150 miles per week right now, with only racing on Sunday. My week is usually Tuesday - 25 miles, Wednesday - 20 miles with intervals, Thursday - 25 miles, Friday - 40 miles, Saturday - OFF Sunday 10 - 20+ depending on the race. That is 130 scheduled miles, of course I do crits and short circuit races so I do not do the base milage. Going to school and working full time limit it also.

It is not the quanity but the quality I say...
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Old 03-24-05, 08:45 PM
  #17  
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I average approximately 200miles a week. Give or take 10 miles.

I used to ride a bit more but now I want to do a triathlon so more of what used to be my riding time is getting eaten up by swimming and running.

m-f: 20-30 miles a day.
Sat: 40-50 miles
Sun: 50-60 miles

According to the computer my average speed is 21.8mph.
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Old 03-24-05, 09:13 PM
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Put in the hours for get about miles. it's the time in the saddle and what you do with them. depending on time of season i ride a min of 9 hours and a max of up to 35 hours a week.
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Old 03-25-05, 02:11 AM
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Originally Posted by sbskates
so what kind of mileage do cyclist do that are wanting to be very strong fast and have endurance.

what is normal for the average cyclist and what does a serious one do that has goals?


what speeds how many miles in an hour etc?

It depends what your goals are: racing? randonneuring? touring?


I'm a Randonneur and here are my weekly mileages over the past few years:
http://ca.pg.photos.yahoo.com/ph/mac...=/5aa0&.src=ph
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