General Discussion Triathlon Talk » How do I best increase my average bike speed? Rss Feed  
Moderators: k9car363, alicefoeller Reply
 
 
of 2
 
 
2009-04-01 11:24 AM

New user
52
2525
Subject: How do I best increase my average bike speed?

I'm new at road riding and my average speed is about 15mph.  I've gone 20-22 mph, but can't hold that speed very long ... and that's with a nice tail wind and slight downhill.  So I believe I need to focus on strength as well as endurance training.

So I'm too slow for some group rides and of course I want to increase it for races.  What exercise/training should I be focusing on?



2009-04-01 11:27 AM
in reply to: #2054294

User image

Member
1699
1000500100252525
Subject: RE: How do I best increase my average bike speed?
T.I.T.S.

Time In The Saddle.

More time on the bike leads to faster speeds. Even more time at slower speeds helps a lot. I found the trainer helped me last season because it was focused time without having to stop for traffic or other riders.
2009-04-01 11:27 AM
in reply to: #2054294

User image

Champion
19812
50005000500020002000500100100100
MA
Subject: RE: How do I best increase my average bike speed?
Ride more and you'll get faster
2009-04-01 11:28 AM
in reply to: #2054294

User image

Pro
5011
5000
Twin Cities
Subject: RE: How do I best increase my average bike speed?
Ride more.
2009-04-01 11:29 AM
in reply to: #2054294

User image

Elite
4235
2000200010010025
Spring, TX
Subject: RE: How do I best increase my average bike speed?

For now, I would just focus on spending as much time in the saddle as possible.  The more miles you put in, the stronger your legs will get and the faster you'll go. 

As you start to ride more and more, mix it up a bit with hills and flats.  Do rides where you ride steady and others where you do some shorter faster efforts.  As long as you stay consistent you'll get steadily faster.

2009-04-01 11:32 AM
in reply to: #2054294

User image

Champion
11641
50005000100050010025
Fairport, NY
Subject: RE: How do I best increase my average bike speed?

Can't be said too much: ride more.

An exercise bike/spinner/time on the trainer can all be useful and are certainly worthwhile for increasing your overall fitness, but to get faster on the bike you have to get out on the road and put in the miles.



2009-04-01 11:37 AM
in reply to: #2054294

User image

Master
2404
2000100100100100
Redlands, CA
Subject: RE: How do I best increase my average bike speed?

This may be a misquote, but when a reporter asked Eddy Merckx how he became a good cyclist he said;

'Ride lots'.

2009-04-01 11:37 AM
in reply to: #2054294

Member
50
2525
Timnath Colorado,
Subject: RE: How do I best increase my average bike speed?

As others have said, it is not magic, ride as much as you can. Ride some easy, ride some hard, ride some hills and some long rides. Whatever you feel like that day, just ride. You don't need a structured training program at his point, just time in the saddle. When you have a 1000mi base, check back and let us know what your average speed is... then go ride some more. Good luck!

2009-04-01 11:45 AM
in reply to: #2054333

User image

Sensei
Sin City
Subject: RE: How do I best increase my average bike speed?

Ride a LOT...

I will add a couple other suggestions...  I found that after I rode a lot more and developed that good base, that adding some weight lifting, some MTN biking (which is also part of 'lots'), took some spin classes (more of the 'lots').  Those things also helped bring my leg strength up to par with my heart and lung strength = more speed for me...

2009-04-01 11:54 AM
in reply to: #2054294

User image

Subject: RE: How do I best increase my average bike speed?
In case no one's mentioned it yet, ride more
2009-04-01 12:05 PM
in reply to: #2054294

User image

Expert
773
5001001002525
northern, ky
Subject: RE: How do I best increase my average bike speed?
I heard swimming more makes you faster at biking,  no wait, wishful thinking, Have fun with your riding and putting in the hours won't seem like a chore


2009-04-01 12:05 PM
in reply to: #2054367

User image

Sensei
Sin City
Subject: RE: How do I best increase my average bike speed?

I thought of a couple other options...

Lose weight - that will shirt the power to weight ratio in your favor...

Add a motor to the bike...

2009-04-01 12:39 PM
in reply to: #2054294

New user
52
2525
Subject: RE: How do I best increase my average bike speed?
thanks! ... that was my plan, but didn't know if I was over simplifying it.  So I just need ... I was willing to put in training, but I draw the line at plastic surgery.
2009-04-01 12:46 PM
in reply to: #2054294

User image

Expert
1148
100010025
NW Suburbs, Illinois
Subject: RE: How do I best increase my average bike speed?

Ride lots is good.  I will add:

- ride hills, ride flats, ride everywhere
- Do high cadence work, do low cadence work
- Ride in the saddle, ride out of the saddle
- Work on technique
- Do some tempo work, some hard intervals; change things up

And of course, Ride Lots.

2009-04-01 12:47 PM
in reply to: #2054545

User image

Sensei
Sin City
Subject: RE: How do I best increase my average bike speed?
schmize - 2009-04-01 10:46 AM

Ride lots is good.  I will add:

- ride hills, ride flats, ride everywhere
- Do high cadence work, do low cadence work
- Ride in the saddle, ride out of the saddle
- Work on technique
- Do some tempo work, some hard intervals; change things up

And of course, Ride Lots.

good plan.  Worked for me

2009-04-01 12:50 PM
in reply to: #2054294

User image

Master
2216
2000100100
Subject: RE: How do I best increase my average bike speed?
OH! And don't forget to POST YOUR RIDES IN YOU LOG. That way, you'll easily be able to go back and see the improvement you've made, log your miles, and give others a reason to come to your log and inspire you! 


2009-04-01 12:53 PM
in reply to: #2054294

User image

Elite
3315
20001000100100100
Miami
Subject: RE: How do I best increase my average bike speed?

I'll tell you what greatly helped me.  XC mountain biking. 

since the terrain isn't usually flat, or if it is you tend to have switchbacks, hills, turns its not a steady ride.  in the off season i do mtb.  after my next triathlon i will be doing some more mtb. 

its fun to switch it up a bit too.  road cycling is fun but mountain biking is much much more entertaining.

2009-04-01 1:01 PM
in reply to: #2054545

User image

Expert
696
500100252525
Sugar Hill, GA
Subject: RE: How do I best increase my average bike speed?
schmize - 2009-04-01 1:46 PM

Ride lots is good.  I will add:

- ride hills, ride flats, ride everywhere
- Do high cadence work, do low cadence work
- Ride in the saddle, ride out of the saddle
- Work on technique
- Do some tempo work, some hard intervals; change things up

And of course, Ride Lots.

I think this is the best answer so far.  I'm not sure that ride lots is the sole answer.  Not that it is a lot by BT standards but last year I logged 1500 miles on my bike and my avg. speed barely changed through the season.  While I plan on logging lots more miles I think changing it up and adding variety will help. 

I'll also say this, you are not too slow for a group ride.  Find a ride with a no drop group and do your best to keep up with a few riders who are a bit faster than you.

2009-04-01 1:03 PM
in reply to: #2054294

User image

Coach
10487
50005000100100100100252525
Boston, MA
Subject: RE: How do I best increase my average bike speed?
like every said ride lots and do some work to inrcease your power at threshold. Don't be affraid to push yourself put of your comfort zone when riding even long. Also try not to waste too much time riding too easy
2009-04-01 1:12 PM
in reply to: #2054577

User image

Sensei
Sin City
Subject: RE: How do I best increase my average bike speed?
trix - 2009-04-01 10:53 AM

I'll tell you what greatly helped me.  XC mountain biking. 

since the terrain isn't usually flat, or if it is you tend to have switchbacks, hills, turns its not a steady ride.  in the off season i do mtb.  after my next triathlon i will be doing some more mtb. 

its fun to switch it up a bit too.  road cycling is fun but mountain biking is much much more entertaining.

This worked for me as well.

I biked over 3.5k miles last year and really didn't seem much increase in speed.  I recently mixed things up with MTN biking, spin class, in and out of the saddle work, etc.  A lot of things to keep it interesting.  Took some notes on Jorge increase power thread...

After a couple of years with little gain (but GREAT base), I quickly made a jump in speed the last few months.

2009-04-01 1:47 PM
in reply to: #2054674

User image

Elite
3315
20001000100100100
Miami
Subject: RE: How do I best increase my average bike speed?
Aikidoman - 2009-04-01 1:12 PM
trix - 2009-04-01 10:53 AM

I'll tell you what greatly helped me.  XC mountain biking. 

since the terrain isn't usually flat, or if it is you tend to have switchbacks, hills, turns its not a steady ride.  in the off season i do mtb.  after my next triathlon i will be doing some more mtb. 

its fun to switch it up a bit too.  road cycling is fun but mountain biking is much much more entertaining.

This worked for me as well.

I biked over 3.5k miles last year and really didn't seem much increase in speed.  I recently mixed things up with MTN biking, spin class, in and out of the saddle work, etc.  A lot of things to keep it interesting.  Took some notes on Jorge increase power thread...

After a couple of years with little gain (but GREAT base), I quickly made a jump in speed the last few months.

 

that was me also.  this is florida so the trails are limited but there is a park with 14 miles of trails and i used to go in off-season.  it seems much shorter but the entire park takes about 3 hrs to ride due to the difficulty of the terrain.



2009-04-01 2:02 PM
in reply to: #2054618

User image

Master
1651
10005001002525
Breckenridge, CO
Subject: RE: How do I best increase my average bike speed?
Sluggo312 - 2009-04-01 12:01 PM
I'm not sure that ride lots is the sole answer.  Not that it is a lot by BT standards but last year I logged 1500 miles on my bike and my avg. speed barely changed through the season. 


1500 miles is 28.8 miles per week. At level of training, you won't improve much except for a quick spurt above a non-rider. If you "change it up" but still only ride at that level of mileage you still won't improve much.
2009-04-01 2:47 PM
in reply to: #2054294

User image

Subject: RE: How do I best increase my average bike speed?
I don't know what everyone is talking about ... you don't need to ride more at all.  What you need are the right wheels, racing outfit, helmet, dimpled water bottle and fuel.  Get a pair of Zipp Aero wheels, a Spiuk aero helmet, put a Rocket Science Elite race suit on,  a dimpled aero Rocket Science water bottle - fill it with No X-plode nitric oxide supplement and you will be riding around 20+ mph and maintaining it for about an hour or two.  Oh, and btw - April Fools!  It has so damn little to do with the bike and everything to do with the rider.  The only way to swim bike and run better is to .... swim bike and run a lot!!  
2009-04-01 2:56 PM
in reply to: #2054294

User image

Master
1853
10005001001001002525
syracuse
Subject: RE: How do I best increase my average bike speed?

ride at least 4x/week.

mixing up the workouts as others have indicated.

make sure you do 1 recovery ride per week, nice easy pace.  one tempo ride, some intervals, some hill repeats....keep mixing it up.

keep things interesting.  you ride 4x per week, even just 1-1.5 hours per ride, your speed will increase very quickly.

Also, some advice that helped me, was not to even look at speed.  Ride based on your RPE or HR....I was so concerned about MPH when I first started, every ride was too hard an effort.....

2009-04-01 3:55 PM
in reply to: #2054294

Member
198
100252525
Subject: RE: How do I best increase my average bike speed?
I'm not sure what your group riding situation is or why you think you're too slow ... but riding with other people is what really helps me improve. I am more likely to push myself to keep up with people who are just a bit faster than me, whereas when I'm alone I'm like "Aw, no one will know if I just take it easy and cut off 5 miles." It also helps you learn how to handle your bike, and sometimes it's just nice to be with people, instead of toiling alone. Maybe you can find at least a couple other people at your level or slightly faster and get some regular rides going.

Edited by cpfint 2009-04-01 3:56 PM
New Thread
General Discussion Triathlon Talk » How do I best increase my average bike speed? Rss Feed  
 
 
of 2