I came to the conclusion average speed is overrated for myself. My cadence has dropped compared to previous years and just don’t use the metric as a whole any more. As long as I’m roughly where I normally am and getting out and keeping fit and healthy I’m happy. Thus I’m enjoying my cycling much more. Don’t get me wrong we all want to improve and set goals and that’s fab, but now I’m early 50’s and experiencing the menopause now, if I over reach I take twice as long to recover. Then I feel I’m missing out on what I love doing - cycling. Therefore I’ve had to adapt, mix up sporting activities like more countryside walks and weight training, along with yoga, then keep cycling on the days I usually do. Keep up the great work 👍
Zwift pace partners have worked well for me, started with the 1.6 pacers (D) and as I began pulling in front, I would try a faster pacer the next time (along with other rides/workouts/races). Now I warm up with 2.1 pacer and getting ready to start faster pacers in near future as I was bumped into Cat C racing. 55-Year-old rider here. Cheers from California.
I don't miss opportunities to increase speed where conditions favor it. How much to push is an art. I don't have a power meter, but if I did, still it wouldn't become science. Trying to ride farther requires more focus on saving finite energy resources, and wear and tear on the musculoskeletal system. Sometimes coasting or soft pedaling is fastest. Safety is also a factor. If you're taking risks to achieve a number, you might never achieve a goal.
Riding regular set routes and aiming to beat or match my times, via Strava, helps me. A good local one for me is a 12 miler, (did it around 4pm ish and thought I saw you on Newlands Lane?) it does help to be competitive with yourself if that makes sense.
I like that Strava idea. I only see the times and local legends after I've done the route. It'd be fun to see the times and other info while riding the route. I managed to tie for 2nd place on one route and am only 1 second away from first place tie, 2 seconds from first place. I'd like to be see how I'm doing as I actually race it. My technique for longer riding is to use my fat bike. It's heavy, wide wheels have more resistance so when I switch over to my lighter bikes they feel much easier.
There a lot of new interest in running, skiing and cycling among younger people here i Norway - and there is a lot of podcasts etc with detailed analyses on how to train; variation and consistency is nr. 1 advice; variation - strengt, running, cycling and skiing - with intervals 4x4 (up to 95% 1-2 time a week) and 70% sone 2 riding/running is what they say. Sone 2 is here up to 82,5% of max. If you do Sone 2 in easy terrain - you can work so you get an hight average puls - close to 82,5% then if you ride 2-3 hours it will be a very good session. 2x1 hour of strengt a week will give variation. They also say - listen to the body - of you feel tired - dont push hard that day - if you want consistency you need the keep your body feel good and positive - overtraining can be a real problem - that can make you stop for a long periode - and then things falls apart.
Average speed is mostly irrelevant. Terrain, weather, aim of the ride all have an effect. Plenty of slower riders hide in the group and come out with a fast average; I have done that, not for average speed gains, but to hold on to a faster group. I got lots of positive comments for it, but in reality I could never hold such a speed on my own. If you climb 1500 m over 100k you will have a faster average than if you had climbed 1500m over 50k. If you want to know if you are fitter, you need to measure effort and outcome, which is why virtual training is so effective.
As fun as it is to monitor speed, it's funner to monitor power. Hills, wind, and gear will vary your speed, making one lap not necessarily comparable to another. But when you see power improvements, you know it's a real improvement... and not due to a favorable tailwind or something.
Not for nothing, this all is good info and all but how "fast" does one need to go when you're an average cyclist like ourselves not competing in Le Tour De France? I can maintain a comfortable speed of +/- 20mph ..that good enough for my liking..and another way is to do leg workouts I think, stronger legs=faster wheels
Speed is only part of the equation for me. Yes, if on my Giant Propel, I like to 'floor it,' where possible, because it is just the kind of bike designed for that purpose. However, on other kinds of bikes it is clearly not a priority, nor were they designed to 'chase hares' around a track so to speak. My gravel bike is for fun, and my single speed looks so cool it is a real head turner, so I ride slowly..:)
Pick your routes carefully. My favourite routes involve many short sharp hills, blind bends in sunken lanes and crossing a busy road via a pedestrian/bridleway crossing in order to access my favourite routes. My average speed was never above 17.5 mph as i was baulked by road and route conditions. If i wanted a fast average speed id choose a busier A and B road with very few junctions, roundabouts and traffic lights. I could manage up to 22 mph average over 30 miles route. What wasnt so nice was mixing it up with 44 tonne Eddie Stobart and chums just for the sake of higher averages. This is why i pay little credence to Strava averages.
I joined a stationary bike class at my local gym. It's fun and challenging and it pushes me to train harder than I would on my own. I've found that after a while my average speed on my easy rides has just naturally gotten quicker.
Best thing I ever did was take speed (both instant and avg) off my head unit screen - the only three things that I see these days are heart rate, power and cadence. In watching these stats and working within them over the last 18 months my avg speed has gone up by 15% with no extra perceived effort. All based on solo effort, no group rides.
I would add to this fast rolling tyres set up tubeless is perhaps the easiest way increase average speeds. Riding Z2 and applying constant pressure also helps to raise averages despite going easier on climbs you’ll find that you’re often travelling much faster on the downhill / flat sections of a given route that your speed increases.
My quickest average speed was 15.5, I usually ride between 12.5 mph and 13. The day I did 15.5 was also my longest ride of 100 miles. The reason it was my quickest was it was the flat 100 in Doncaster and flatter I found was faster, although boring 😂
I’ve also noticed that sometimes, on linger rides, average speed is higher. I think this might be down to riding further means that all of the little stops and slower sections of the ride are evened out.
I find one way rides with tail winds work well... Or a bit of upbeat music.... Or having a deadline to be back home for.... Or failing that, if it's only a short ride, just go hell for leather....
