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Canít improve my average speed

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Canít improve my average speed

Old 05-02-20, 05:30 PM
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Dilman
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Canít improve my average speed

Iíve been cycling for about eight years. I can not get my average speed passed 11miles. How can I improve?
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Old 05-02-20, 06:42 PM
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surak
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That average speed is meaningless without context.

What do you ride (beach cruiser, time trial bike, single speed, mtb, unicycle)?
Where are you riding (up Alpe d'Huez, on a flat trail, downhill, indoors on a trainer)?
How long and often are your rides (10 min, an hour, 3 weeks straight; daily, weekly, once a year)?
What kind of health are you in (20s without any health issues, centenarian after 8 quintuple bypasses)?
How do you ride (all out til exhaustion, soft pedaling/coasting 90% of the time)?

Are you constantly being passed by other cyclists, and if so do you notice what's different between them and you other than speed (their riding position, cadence, clothing, the amount of noise coming from their bikes' drivetrain and brakes compared to yours, the amount of stuff they're carrying on the bike compared to you)?
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Old 05-02-20, 08:26 PM
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There are two physical things which increase average speed: riding more miles/week and riding hills as hard as you can, which is a much higher level of effort than most people realize they are capable of. And then spending a few years doing these two things at every greater mileages and levels of effort. The downside is that yes, it hurts, but we do it to get the result. Besides, it's actually a lot of fun.

There are bicycles which will also increase your average speed. These are road bikes with dropped bars, sized and fit so the rider can get low on the bike and still pedal hard.

There are also a great number of details involving the above, but which are mostly irrelevant compared to those two simple things.
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Old 05-05-20, 11:00 AM
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As carbonfiberboy says, the two main aspects of training are volume and intensity. The volume helps develop your cardio-vascular system (new capillaries develop etc.), Intensity layered on top of a solid base will drive more noticeable improvements. A good reference are the books by Joe Friel. I fall into the over 50 crowd, so I have his Fast After 50 book that lays that out. The intensity can be hill repeats, or it can be surges on flat ground. There is more risk of injury with intensity, and recovery is needed between intense efforts. Start off with only a couple of intense sessions per week, and keep the remainder of your volume easy. Best of luck. Lots of effort can go into planning how long the hard bits are vice the recovery periods (30 sec/ 30 sec or 5 minutes / 3 minutes), but the basic idea is to work hard to force physical adaptations, and then recover so your body rebuilds. Start with what works for you, works with your terrain, etc.
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Old 05-06-20, 04:32 AM
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Good advice above, here's something to try to get started: if you have a ride you do often that you average 11mph on, let's say it is an 11 mile ride you do in 1 hour. For the first 15 minutes, ride your normal pace to warm up. For the next 15 minutes, ride harder - same gear and pedal faster or higher gear and same pedaling rate. This is often called the "comfortably uncomfortable" pace.

Then 15 minutes back at your normal pace, then the last 15 minutes (or less, since you should finish in shorter time) at a harder pace.

A variant if your riding is on routes where you have to keep stopping, do the "ride harder" on the longer segments between stops.

Keep doing that, soon you will be stuck at a new average speed, but it will be higher than what you started at!
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Old 05-06-20, 08:39 PM
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Originally Posted by Carbonfiberboy View Post
There are two physical things which increase average speed: riding more miles/week and riding hills as hard as you can, which is a much higher level of effort than most people realize they are capable of.
This is what kayakers do, too. Turns out an uphill lake is called a river.
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Old 05-07-20, 09:18 AM
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First post, one post, hasn't returned.

I still love websites that moderate this to require 10 posts before being allowed to start new topics, with one of those posts as an introduction in the stickied introduction topic.

I don't mind helping people at all, but I think that approach makes the conversations a lot clearer and more productive once they do hit 10 posts and have given an intro.
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Old 05-07-20, 11:27 AM
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Originally Posted by burnthesheep View Post
First post, one post, hasn't returned.

I still love websites that moderate this to require 10 posts before being allowed to start new topics, with one of those posts as an introduction in the stickied introduction topic.

I don't mind helping people at all, but I think that approach makes the conversations a lot clearer and more productive once they do hit 10 posts and have given an intro.
One hopes we will hear from the OP again in a few months, giving kudos to all. They wanted to know a particular thing, knowledge imparted. temporary end of topic. Sometimes the next thing we hear is like, "Is it better to do one long SS interval or several shorter ones?" Or OTOH, maybe they said, "Hell with that, I just want to ride my bike around the neighborhood."

I think your post asks the question, "Do we want to be more of a community, or just an open resource, an encyclopedia of cycling?" Is that fair? For my part, don't want to first have to pass a test before I google a topic.
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Old 05-07-20, 11:37 AM
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Has anyone suggested using a second magnet for the speed sensor? Guaranteed to have a very large impact on average speed.
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Old 05-07-20, 11:57 PM
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this one rang my troll alarm.
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