what is a good AVERAGE speed for cruising on flat terrain?
10-29-10, 07:04 AM
#51
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the subject says it all....
what's a good average pace... and what's the range of speeds from newbie to elite racer?
basically i want to have a "gauge" to measure whether i should lengthen my rides at the same pace, or go the same distance and just ride harder. right now i'm riding at 13.5 mph for 20 miles.
what's a good average pace... and what's the range of speeds from newbie to elite racer?
basically i want to have a "gauge" to measure whether i should lengthen my rides at the same pace, or go the same distance and just ride harder. right now i'm riding at 13.5 mph for 20 miles.
10-29-10, 07:05 AM
#52
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10-29-10, 07:25 AM
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ah.... sure.
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I've been an avid rider for 2.5 years. I live in Illinois, so all my local riding is flat. I can hold 19 to 21 mph for about 50 miles. I have a 55 mile loop I ride on a regular basis, my trip time including stops and slowing for traffic is 3 hours and 5 minutes most days. I'm 54 years old and 210 lbs.
10-29-10, 07:28 AM
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unbelievable that idiots will still get hooked by these threads and contribute their metrics as if it is pertinent.
Bonus points for resurrecting the ghost of r600 though.
Bonus points for resurrecting the ghost of r600 though.
10-29-10, 07:39 AM
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10-29-10, 08:38 AM
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10-29-10, 08:48 AM
#58
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First, I would be careful about looking at averages over your first 20-miles. From what I have heard and read, the consistent advice to avoid injury/pain is not to stretch before riding (instead, stretch afterwards when your muscles are warm), but DO warm up your muscles gradually for at least the first several miles of your ride using a lower RPM (similar to a recovery ride).
Accordingly, the first 5-or-so miles of my rides are necessarily slow and easy. I'm not going to hammer straight out of the garage in an effort to pump up my "average." In fact, I've noticed that even my first twenty miles are typically my slowest, hardest miles from both a feeling of leg fatigue/stiffness and cardio fatigue (or at least perceived fatigue). After 20-miles, up to about 80 miles now, I'm at my strongest....I often get stronger throughout the ride as my breathing rythm develops and my muscles warm/loosen. It was not always this way for me, but this has been the development as I have trained more and trained smarter (at least, according to the information I have received).
Back to the question about averages, I would worry less about your average over 20-miles and more about your maintained cruising speed, especially as you go beyond twenty miles. In fact, I would worry less about speed altogether at this point and focus a bit more on endurance. As you build endurance, the speed will follow. After you develop a good aerobic base, then if speed is still your top goal, you can focus on speed interval training, but I would not begin your speed training until you first develop endurance that permits you to bike comfortably on the flats for at least 70-80 miles.
Disclaimer: I've been "seriously" road biking for a little more than a year, but based on the advice of some experienced and accomplished mentors, plus what I've seen in my own results through various trial and error training approaches, the above is what I have taken away so far. Of course, I'm still open to contradictory advice. Trial and error is part of the fun of any new undertaking.
Accordingly, the first 5-or-so miles of my rides are necessarily slow and easy. I'm not going to hammer straight out of the garage in an effort to pump up my "average." In fact, I've noticed that even my first twenty miles are typically my slowest, hardest miles from both a feeling of leg fatigue/stiffness and cardio fatigue (or at least perceived fatigue). After 20-miles, up to about 80 miles now, I'm at my strongest....I often get stronger throughout the ride as my breathing rythm develops and my muscles warm/loosen. It was not always this way for me, but this has been the development as I have trained more and trained smarter (at least, according to the information I have received).
Back to the question about averages, I would worry less about your average over 20-miles and more about your maintained cruising speed, especially as you go beyond twenty miles. In fact, I would worry less about speed altogether at this point and focus a bit more on endurance. As you build endurance, the speed will follow. After you develop a good aerobic base, then if speed is still your top goal, you can focus on speed interval training, but I would not begin your speed training until you first develop endurance that permits you to bike comfortably on the flats for at least 70-80 miles.
Disclaimer: I've been "seriously" road biking for a little more than a year, but based on the advice of some experienced and accomplished mentors, plus what I've seen in my own results through various trial and error training approaches, the above is what I have taken away so far. Of course, I'm still open to contradictory advice. Trial and error is part of the fun of any new undertaking.
10-29-10, 09:22 AM
#59
Portland Fred
And additional bonus for keeping it going so long.
Maybe we're thinking about these threads the wrong way. Rather than raising zombies, we're having séances -- i.e. the discussions with the ghosts of the past are very live...
Maybe we're thinking about these threads the wrong way. Rather than raising zombies, we're having séances -- i.e. the discussions with the ghosts of the past are very live...
10-29-10, 09:33 AM
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If you can keep up with these guys, you are doing it right.
10-29-10, 10:25 AM
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First, I would be careful about looking at averages over your first 20-miles. From what I have heard and read, the consistent advice to avoid injury/pain is not to stretch before riding (instead, stretch afterwards when your muscles are warm), but DO warm up your muscles gradually for at least the first several miles of your ride using a lower RPM (similar to a recovery ride).
Accordingly, the first 5-or-so miles of my rides are necessarily slow and easy. I'm not going to hammer straight out of the garage in an effort to pump up my "average." In fact, I've noticed that even my first twenty miles are typically my slowest, hardest miles from both a feeling of leg fatigue/stiffness and cardio fatigue (or at least perceived fatigue). After 20-miles, up to about 80 miles now, I'm at my strongest....I often get stronger throughout the ride as my breathing rythm develops and my muscles warm/loosen. It was not always this way for me, but this has been the development as I have trained more and trained smarter (at least, according to the information I have received).
Back to the question about averages, I would worry less about your average over 20-miles and more about your maintained cruising speed, especially as you go beyond twenty miles. In fact, I would worry less about speed altogether at this point and focus a bit more on endurance. As you build endurance, the speed will follow. After you develop a good aerobic base, then if speed is still your top goal, you can focus on speed interval training, but I would not begin your speed training until you first develop endurance that permits you to bike comfortably on the flats for at least 70-80 miles.
Disclaimer: I've been "seriously" road biking for a little more than a year, but based on the advice of some experienced and accomplished mentors, plus what I've seen in my own results through various trial and error training approaches, the above is what I have taken away so far. Of course, I'm still open to contradictory advice. Trial and error is part of the fun of any new undertaking.
Accordingly, the first 5-or-so miles of my rides are necessarily slow and easy. I'm not going to hammer straight out of the garage in an effort to pump up my "average." In fact, I've noticed that even my first twenty miles are typically my slowest, hardest miles from both a feeling of leg fatigue/stiffness and cardio fatigue (or at least perceived fatigue). After 20-miles, up to about 80 miles now, I'm at my strongest....I often get stronger throughout the ride as my breathing rythm develops and my muscles warm/loosen. It was not always this way for me, but this has been the development as I have trained more and trained smarter (at least, according to the information I have received).
Back to the question about averages, I would worry less about your average over 20-miles and more about your maintained cruising speed, especially as you go beyond twenty miles. In fact, I would worry less about speed altogether at this point and focus a bit more on endurance. As you build endurance, the speed will follow. After you develop a good aerobic base, then if speed is still your top goal, you can focus on speed interval training, but I would not begin your speed training until you first develop endurance that permits you to bike comfortably on the flats for at least 70-80 miles.
Disclaimer: I've been "seriously" road biking for a little more than a year, but based on the advice of some experienced and accomplished mentors, plus what I've seen in my own results through various trial and error training approaches, the above is what I have taken away so far. Of course, I'm still open to contradictory advice. Trial and error is part of the fun of any new undertaking.
Well thought out and excellent points!
10-29-10, 10:32 AM
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crusing for me is normally 22-24mph pushing the pace is anywhere from 26-28. killong myself is 30-33
10-29-10, 12:02 PM
#67
Portland Fred
Being on the same wavelength is important. For example, understanding the ramblings of drunken fools or intentions of excited dogs is often difficult.
10-29-10, 01:36 PM
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Portland Fred
10-29-10, 02:25 PM
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unbelievable that idiots will still get hooked by these threads and contribute their metrics as if it is pertinent.
A certain State Road Champion once told me 20mph was good start speed for a cat four. Later on, I heard that 25mph was the big deal for a cat two. And I think we all know the Pro riders are supposed to go 27.5mph when ever they want to.
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