Hello,

Yesterday I rode 5 times around a 5 mile course and I timed myself on every lap except for the first lap. my lap times were:
1: not timed but probably the fastest
2: 19:16
3: 19:24
4: 19:28
5: 19:32
After the run I wasn't too exhausted I probably could of went 5 more laps and be under 21 min.
I have a Kilo TT PRO with 48 tooth chain ring and 16 tooth cog, according to my calculation I average about 15.45mph and about 64 rpm. So I question is those it seem like I am geared limited right now? If so what cog should I upgrade too?

What is the terrain like? Flat or hilly?

Can you bump your cadence up? 80 RPM will take you to 19 MPH.

Lots of variables involved, but if you're averaging 64rpm you might try a bigger cog. I find myself far more efficient between 75-85rpm.

Again, there are plenty of variables and your riding style may be better suited for a lower cadence.

No, you are cadence limited. 48 x 16 = 79 g.i. Spin 90 rpm and you'll go 21 mph. Spin 100 and you'll go 23.5.

The course i'm riding is mostly flat with minor hills, I do I increase my cadence?

I agree that 64 RPM is low for such a low gear. No offense, but we warmup at 80-90 RPM on a 48/16 or 47/15 (3 gear inches higher) for 15-20 minutes on the track. That's a normal warmup even for beginners.

I say once or twice a week (depending on how often you do this ride), instead of doing 5 or 6 laps, try to do one lap pacing your self but going as fast as possible (safely, of course). Then take a break off the bike for 15 minutes then do it again. Get a speedometer and start noting your average speeds.

Eventually, you'll be able to hold those faster paces for 1 lap...then 1.5 laps...then 2 laps...Then you'll be asking for the nearest velodrome

Sounds good! I think I will try this.

If your 5 mile course does not have many traffic lights or road conditions where you need to start and stop, you need to be at 80-95 cadence throughout for training purposes.

To achieve this, you may wish to reduce your gear ratio in order to spin more. A higher cadence will also mean lower muscle fatigue on the leg muscles throughout 5 mile route. It will also give you more cadence variability to deal with wind. At 64 rpm, if the wind picks up and is against you, your cadence will drop even lower.

Once you can spin at 100 rpm at 48 x 16 or more, you might be ready for the velodrome then the second part of schooling on ride tactics and pacing come into play.

For street riding, 42x16 is a good gear. Work you way up to being able to do 20mph steady. That is still below 100rpm. If you can hold 23-24rpm at that gear (110rpm), you are in good shape and ready for a taller gear.

Enjoy!

P.S.
I don't know if track is a valid comparison to someone doing solo rides on the street.
I ride 42x16 street, 48x14-15 on the track. Its apples and oranges

I agree. I've never ridden on a track but have my road FG set up at 42x16 for winter base riding. Summer gearing is 43x15 or 14 for easier tempo riding out in the country.

Just a update, today I took advice carleton and my times are as follows:
1. 18:32
2. 18:45
3. 18:14
I look a bit of a difference route with time than my first post its about 20 sec longer so the avg speed for all three lap is about 16.3mph @~68rpm.
I took 5-10min break each lap (bugs were killing me) but its a huge difference from first run, I was exhausted after the third lap. Looks like getting to 20mph avg won't be easy at all...

At 48/16, you could achieve a much higher speed if your cadence is higher.

What's the average gradient of the terrain?

Good job man, probably better than me :/ Since I'm off for the summer I've been thinking about doing something like this. I know a 7 mile loop which would be great to do.

Thanks for the thread, its kinda gotten me motivated!

I'm going around lake and end up at the same point every lap so avg would be 0?

Haha make it happen!

5-10 minute break is not the 15-20 minute break that I suggested. This is important. The break is not for you to get your wind back. It's to let your legs recover. Your heart rate and breathing will recover waaay faster than your legs. You need to let your legs rest in order to get the better second and third laps.

Get some Skin So Soft for the bugs.

Great job, nonetheless. Keep in mind that it takes about 2 weeks to see the results of training. Stick with it.


Now go chase a chicken, champ.

Agreed. Since where you're riding is mostly flat, I'd consider trying a 48x17. It's entirely possible that you'll go faster pushing a smaller gear. I definitely would.