How to up avg speed?

GT_TDI_150

Guys,

what kind of spins are best for working on improving average speed.
Obviously if I ha just flat roads I'd up the avg speed, but there is no such thing as a flat route!

Im only managing 22-24kph on my spins, I just dont seem to be able to do more and grind to a halt at the though of an incline.

Am I better 'training' on short 20-30km spins or longer 80-10km spins?

To train the legs, do I try incorperate as many 'hills', 'little inclines' as possible or go find flat roads?

Ta

Cookie_Monster

I've no idea only experience: I was the same, averaging 22-24 when started. Spend my time doing weekday 20-30km spins and longer 70-100+ on weekend and just naturally got faster as I built up and got used to it. Mainly in the hills around Wicklow and South Dublin with occasional flat rides in north Dublin and Meath.

So as far as I'm concerned it's just getting used to it and building the fitness across all types or grade. I'm now up to around 26 in the very unflat areas around New Plymouth and anything up to 28-30 average is achievable depending on how good I'm feeling and how much I push. Nice sunny days tend to mean I'm faster as it's more enjoyable to be out in, almost a subconscious thing I think.

07Lapierre

Join a cycling club and go out with a group. Your average speed will increase dramatically.

smacl

I'm not convinced that average speed is meaningful without accounting for terrain, type of bike, and weather. e.g. Up to the sally gap via stocking lane and back, I averaged 23kph, 130k of flatter terrain a couple of weekends ago, I averaged 26kph. They were both on my road bike, I know I'd be 2-4kph slower on the hybrid.

What is important is relative speed for yourself over the same course. Two things that I found helped me were changing from the hybrid to a road bike, and spending 4-5 nights a week on the turbo trainer over the winter. Even in the summer, I'd still use the turbo if I'd an hour or less to train in, as I find I work much harder there than outdoors. It's also feeding me stats such as power, cadence and speed for a known course, so I know what I'm trying to achieve to improve.

For most people, joining a club also seems to be a sure fire way to improve. Wasn't really for me, as I'm not currently that keen on riding in a tight pack, but I reckon I'm the exception, and may change my tune at some point in the future. Either way, having people to ride with definitely helps.

killalanerr

ride your bike more .

piston

Learn to spin a lower gear. It takes practice but you will become a faster, more efficient cyclist in the long run. Consider a fixed wheel bike for training, your fitness and pedalling style will come on in leaps and bounds.

Mashing big gears is tiring and wears out your joints.

Most club racing cyclists of yesteryear rode all winter on a 63 inch fixed gear and you should be able to sit at 19 - 20 mph on the flat in this gear ratio. This is a cadence of just over 100rpm. You need to aim for a cadence of 90 - 100rpm. You can consider yourself race fit if you can average 20mph over a 100 miles on 63" gear.

on_the_nickel

piston wrote: »

Learn to spin a lower gear. It takes practice but you will become a faster, more efficient cyclist in the long run. Consider a fixed wheel bike for training, your fitness and pedalling style will come on in leaps and bounds.

Mashing big gears is tiring and wears out your joints.

Most club racing cyclists of yesteryear rode all winter on a 63 inch fixed gear and you should be able to sit at 19 - 20 mph on the flat in this gear ratio. This is a cadence of just over 100rpm. You need to aim for a cadence of 90 - 100rpm. You can consider yourself race fit if you can average 20mph over a 100 miles on 63" gear.

Race fit if you do 32kph for 5 hours? Solo? On a fixie? What kind of racing are you doing? :eek:

-K2-

Be consistent and cycle every day for a few months. There's no quick fix.

CramCycle

Use your gears more, drop down and start spinning like a lunatic, you'll find your average speed will increase dramatically on the uphills.

petethedrummer

Are you training for racing or a TT or something else?

GT_TDI_150

petethedrummer wrote: »

Are you training for racing or a TT or something else?

Sorry, i call it 'training' just building up for things like the sean kelly tour 100k or the rebel tour 85k.

My main aim is weight loss, went from 17st to 15st thru diet, adding exsercise to the mix now and wud have thought that higher avg speeds means more energy burnt = weightloss

smacl

For weight loss, longer spins (i.e. time on the bike rather than distance) may prove more beneficial than going faster over the same circuit. Easier on the body too, so more sustainable.

piston

on_the_nickel wrote: »

Race fit if you do 32kph for 5 hours? Solo? On a fixie? What kind of racing are you doing? :eek:

I don't race personally but I've taken a lot of advice from some of the older club cyclists around here that I've got to know and a 20mph average on a 63" gear is what they aspired to. People often completed 100 mile time trials and road races on fixed gear bikes.

Most people pedal too slowly in high gears and there is only a training advantage in a fixed gear bike if you gear it low. 75"+ gears are for time trials or racing. In normal riding you need to go much lower.

NeedMoreGears

If you're finding hills tough try a lower gear. As Cramcycle says spin your legs quickly (90rpm or maybe even a little more). It may feel unusual at first but it does work

You could consider some intervals as part of your cycle. Say instead of sticking at 24kph all the time, incorporate a few short intervals at say 27 kph followed by a slower recovery period say at 20kph. (I know you don't stay at the same speed all the time in reality but I hope you see what i mean) - there are loads of suggestions on the interweb.

Lastly sheer time on the bike will also improve speed. You're making good progress with your weight and any further reduction will naturally make the hills easier

J Madone

Join a club
There are a lot of experienced cyclists on hand to offer advice, boards cycling forum is not a club, just a diverse group of enthusiasts who each have different views and ways of training.
This is not meant as a put down ,
I joined a club 3 years ago and am still learning everyday. There is a consistant and regular side to organised club training be it spins intervals hills etc.
Above all enjoy it, its meant to be hard. If it was easy everyone would be at it.

Postit

A lot of people use lying as a way of increasing their average speed! Personally I don't see the point, but its quite a popular technique!

BofaDeezNuhtz

^^^ lolz

manwithaplan

Spinning a higher cadence in a lighter gear is sound advice but in time you may also want to build your strength a bit. Bit of a hill, heavy gear, stay in the saddle and try to stay upright. Smile at the grannies passing you on the way up.

j@utis

get new set of wheels, at least double the price of current ones on your bike. similar "effort" increased my avg by +2km/h instantly