How to get faster?
Discussion
272BHP said:
Its 20mph yes, doesn't seem particularly fast to me. I see guys around my area doing that kind of speed at much less perceived effort than what I am doing.
I did once average 20.2 mph for 85 miles, although that is moving average (not much stopping, just traffic and the odd photo).But I had the wind behind me all the way, and what a wind it was!
I can do 20 mph+ in a 10 mile TT, but the trick there is basically effort.
You need to ride more. Couple of shorter rides and a longer 40/50 miler at the weekend at a minimum.
Power meter is also a great step to getting faster as you can see you're power output. Try to keep at 200w av. power on a ride.
Lose excess weight to give yourself a better w/kg ratio.
Get more aero more of the time to be more efficient, although make sure your aero position allows you to get the power down efficiently.
Power meter is also a great step to getting faster as you can see you're power output. Try to keep at 200w av. power on a ride.
Lose excess weight to give yourself a better w/kg ratio.
Get more aero more of the time to be more efficient, although make sure your aero position allows you to get the power down efficiently.
20 mph is a very respectable speed.
I rode 75k yesterday at 30kph so about the same as your existing average and I wasnt hanging about but that did include quite a bit of slowing down and accelerating from a stop (although the speed itself is based on moving time)
but on a perfect flat road, no headwind, and smooth tarmac I can cruise at 35-40kph so up to 25 mph
as previously said...hard on a hybrid, fairly easy on an aero road bike
cadence can make a difference depending on how long you are riding for (and if you have the fitness), aiming to get that average up to high 80s or 90s.
but tbh given your age and equipment I'd say you are doing v well as is.
to go faster the easiest thing is a new bike...the harder thing is leg strength and fitness.
final thought, are you "spinning out" in top gear?? If so, a different cassette might do it IE with a smaller, smallest cog
I rode 75k yesterday at 30kph so about the same as your existing average and I wasnt hanging about but that did include quite a bit of slowing down and accelerating from a stop (although the speed itself is based on moving time)
but on a perfect flat road, no headwind, and smooth tarmac I can cruise at 35-40kph so up to 25 mph
as previously said...hard on a hybrid, fairly easy on an aero road bike
cadence can make a difference depending on how long you are riding for (and if you have the fitness), aiming to get that average up to high 80s or 90s.
but tbh given your age and equipment I'd say you are doing v well as is.
to go faster the easiest thing is a new bike...the harder thing is leg strength and fitness.
final thought, are you "spinning out" in top gear?? If so, a different cassette might do it IE with a smaller, smallest cog
I think it depends on WHY you want that target .
That will determine what you can/should do.
For example, if you want to do it for your own sense of improvement and accomplishment, it will all be about your fitness/strength.
If it is just a matter of doing it and you are willing to take the mechanical and aero advantage of different equipment, then that opens up many other options. That’s where you need to start spending money!
Do, do you want to hit 20mph at your current kit or do you want hit 20mph through upgrades?
That will determine what you can/should do.
For example, if you want to do it for your own sense of improvement and accomplishment, it will all be about your fitness/strength.
If it is just a matter of doing it and you are willing to take the mechanical and aero advantage of different equipment, then that opens up many other options. That’s where you need to start spending money!
Do, do you want to hit 20mph at your current kit or do you want hit 20mph through upgrades?
Just took a deeper look at the Strava data.
Another gear would be handy on two parts of the route where I hit just over 24mph but there are 3 points where the mph drops to almost zero which are the junctions. I am also doing myself a disservice as I include the 100 metres going out of my drive and going back to my house at the end which is necessarily slow due to access. Maybe I should start on the road
Another gear would be handy on two parts of the route where I hit just over 24mph but there are 3 points where the mph drops to almost zero which are the junctions. I am also doing myself a disservice as I include the 100 metres going out of my drive and going back to my house at the end which is necessarily slow due to access. Maybe I should start on the road
Not all rides are equal.
So many variables weather, traffic lights, other vehicles etc.
Often people look at speed without considering others as simple as distance climbed.
But your power output is always measurable.
Maybe try setting yourself a segment round a course with few traffic lights and other obstructions.
So many variables weather, traffic lights, other vehicles etc.
Often people look at speed without considering others as simple as distance climbed.
But your power output is always measurable.
Maybe try setting yourself a segment round a course with few traffic lights and other obstructions.
Had another crack just now starting from the road. Went to 9/10ths effort and tried to incorporate some of the suggestions above.
Average speed 20.2 mi/h. done it!
Max speed 32.7 mi/h (semi aero position certainly helps although feels awkward)
Signed up to Strava properly now so will have some fun trying some segments. Thanks for all the suggestions. Hmmm, just remembered I forgot to pump the tyres up properly so might have to have another go at this some other time.
Average speed 20.2 mi/h. done it!
Max speed 32.7 mi/h (semi aero position certainly helps although feels awkward)
Signed up to Strava properly now so will have some fun trying some segments. Thanks for all the suggestions. Hmmm, just remembered I forgot to pump the tyres up properly so might have to have another go at this some other time.
Now that I am set up in Strava it is a whole new world isn't it? my route above already has 2 segments in it which are the two main straights. So I can start having some fun with that.
Alarmingly, the segment I just looked at I did in 1:20 and the fastest time is 58 seconds! damn, that's fast! I reckon I can chip off a few more seconds if I hammer that one part but certainly nothing close to that!
Alarmingly, the segment I just looked at I did in 1:20 and the fastest time is 58 seconds! damn, that's fast! I reckon I can chip off a few more seconds if I hammer that one part but certainly nothing close to that!
You'll see some huge gains with a lighter, rigid bike and clip-ins. If you've got front suspension it will be using some of your energy and you are no doubt pushing a much heavier frame along. The clips will keep your feet in the pedals and allow a slight bit of power on the upstroke.
remedy said:
You'll see some huge gains with a lighter, rigid bike and clip-ins. If you've got front suspension it will be using some of your energy and you are no doubt pushing a much heavier frame along. The clips will keep your feet in the pedals and allow a slight bit of power on the upstroke.
Two seconds off fastest time for my age group for that segment so I am not as slow as I thought. Average of 26.2mph with an estimated watts of 303. I analysed the ride against some others and I start very powerfully and am a match for most on the first 200 metres and then tend to drop away so I guess this is either me not being able to get aero enough or maybe I expend too much effort at the beginning. I guess there are similarities to a 400m running race. Put out too much in the first half and you end up running through treacle in the finishing straight. Can't help thinking I would be faster on a busier time of day, at least I could get a couple of pulls from overtaking cars! only one passed me today and it was a Cayman going about 60mph so that was no help - in fact it put me off my rhythm a bit.
I might have to invest in some clip-ins.
272BHP said:
Two seconds off fastest time for my age group for that segment so I am not as slow as I thought. Average of 26.2mph with an estimated watts of 303. I analysed the ride against some others and I start very powerfully and am a match for most on the first 200 metres and then tend to drop away so I guess this is either me not being able to get aero enough or maybe I expend too much effort at the beginning. I guess there are similarities to a 400m running race. Put out too much in the first half and you end up running through treacle in the finishing straight.
Can't help thinking I would be faster on a busier time of day, at least I could get a couple of pulls from overtaking cars! only one passed me today and it was a Cayman going about 60mph so that was no help - in fact it put me off my rhythm a bit.
I might have to invest in some clip-ins.
Embarrassingly, on one segment on an NSL dual carriageway, I took a pull off a lorry to get up to 48 mph, before I was dropped. And then it was a TT-style slog.Can't help thinking I would be faster on a busier time of day, at least I could get a couple of pulls from overtaking cars! only one passed me today and it was a Cayman going about 60mph so that was no help - in fact it put me off my rhythm a bit.
I might have to invest in some clip-ins.
I still didn't get the KOM! Then again, I wasn't aware of the segment until I uploaded that ride.
272BHP said:
Two seconds off fastest time for my age group for that segment so I am not as slow as I thought. Average of 26.2mph with an estimated watts of 303. I analysed the ride against some others and I start very powerfully and am a match for most on the first 200 metres and then tend to drop away so I guess this is either me not being able to get aero enough or maybe I expend too much effort at the beginning. I guess there are similarities to a 400m running race. Put out too much in the first half and you end up running through treacle in the finishing straight.
Can't help thinking I would be faster on a busier time of day, at least I could get a couple of pulls from overtaking cars! only one passed me today and it was a Cayman going about 60mph so that was no help - in fact it put me off my rhythm a bit.
I might have to invest in some clip-ins.
How far is the segment?Can't help thinking I would be faster on a busier time of day, at least I could get a couple of pulls from overtaking cars! only one passed me today and it was a Cayman going about 60mph so that was no help - in fact it put me off my rhythm a bit.
I might have to invest in some clip-ins.
272BHP said:
900 metres. There is a slight descent after 250 metres and that is where others tend to start pulling away from me quite strongly according to the comparisons.
Much more sensible comparisons of segments of 15mins plus rather than these bursts. A bit much of gps inaccuracies for my liking. 272BHP said:
Generally i just go for hour long rides every now and again at a medium pace to supplement my running and weight training but occasionally I do a fast 3 laps of my neighbourhood which is about 7 mile in total. I do this at about 8/10ths effort which is hard but not killing myself - I am nearer 60 than 50 so I try and be sensible and don't try and hit the rev limiter these days.
I find myself averaging nearly 18.7 mph on this short run but have set myself a goal of averaging 20 mph by the end of August, what is the best way of achieving this? The two obvious hurdles that I can see are finding the right day, today was particularly windy and also I had to brake at junctions 4 times for traffic which obviously killed any momentum.
So given the right time to ride and a nice still day, what else can I do to hit that 20mph average, tyre pressure? lose some weight? or should I start to do a few longer rides or maybe some hill sprints to build power?
Ride more, weigh less. I find myself averaging nearly 18.7 mph on this short run but have set myself a goal of averaging 20 mph by the end of August, what is the best way of achieving this? The two obvious hurdles that I can see are finding the right day, today was particularly windy and also I had to brake at junctions 4 times for traffic which obviously killed any momentum.
So given the right time to ride and a nice still day, what else can I do to hit that 20mph average, tyre pressure? lose some weight? or should I start to do a few longer rides or maybe some hill sprints to build power?
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
evoraboy12 said:
Ares said:
Ride more, weigh less.
My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
It’s not all about volume as that only gets you so far. A structured approach will get you more benefits usually than just ‘riding more miles’ they may all be super slow and have minimal improvement. It’s important not to fall into the trap most runners and cyclist do of cycling everything at moderate pace and HR and properly do the hard days hard and easy days easy.My average speed over 50-70km has gone up from 33kph-ish to 35kph during lockdown, with a best 100km time dropping from 3hr5min to 2hr50 and fastest 1hr ride being 36.5km.....all because I've ridden more (pretty much doubled my monthly distance)
And on a more serious note, I agree re structured approach. A v keen and very fit cyclist really drove this point home. Apparently it is all about (as said) structured Training - hard when it is meant to be and easy when it is recovery. Intervals etc. HRM exercise and alternating hills with distance etc etc.
FInd someone who knows about this stuff or find a good online guide etc. (Maybe talk nicely to Evoraboy12?
)Good luck!!
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