Increasing speed

I'm a pretty new "biker" and just completed my first 50 mile ride last week. I typically try to ride 50 miles a week, but have been working my way up to a 50 mile ride before the end of the summer. Next fall, I plan to do a Century ride.

My problem is that I'm SLOW! I'm only averaging just under 11 miles per hour. I'd like to get up to 13-14 miles per hour as my average. (We have ALOT of hills here in NH).

I'm only now learning about "cadence" and not really sure how to go about increasing my speed. It is the hills that slow me down. On the "flat" rides, i can do about 18-19 miles per hour, but not for long because there is always another hill right around the corner.

Any suggestions would be appreciated!

The easiest, and most fun, way to get faster is to ride with a group of other cyclists. They don't have to be the fast group. Start with the slow group of your local bike club, and when you get fast enough to move up to the next level, do that.

The other way involves intervals. I'm sure someone else will chime in about that, but I prefer the social way of getting faster.

For me, speed just increases a little bit every year. I ride 3-4 times a week and do spinning classes. I am 58 years old, so I don't expect huge jumps in fitness, but I've been happy to have improved speed every year. As you gain fitness, muscle, and form you will get faster. I am a slug on hills but have gotten a little better every year on that too.

Just keep riding! And riding with a group can be a lot of fun. You learn from them, plus you benefit from the power of the peloton.

Other than buying a lighter bike, here are a few things to think about:

- Do you ever ride with a group to a) see how "fast" they bike your hills and b) get tips from more experienced riders?
- Get out of the saddle to climb? I've noticed that a lot of riders (especially women) never stand up. This is the only way I can ascend some hills!
- Don't label yourself. If you go into every climb just waiting to be defeated, the climbs will defeat you every time. Cycling is a tough sport and part of being a successful climber and cyclist is learning how to suffer and how to talk yourself through that suffering.
- Do a little research. Roadbikerider.com sells cheap tutorial articles. I've read their article on becoming a better climber and it's quite good. Otherwise there are specific books and cycling magazines that have specific workouts for climbing. Watch old Tour videos too for technique. And just hang in there, realizing that every year you'll gain more fitness and the more miles you put in, the stronger your base (and overall fitness) will be.

I am still pretty slow compared to many, but my speed has increased over the last two years to where I am consistently close to 16 mph. The first summer I rode I was at 12-13, the next summer 13-15 and now starting my third year of riding I'm sometimes breaking 16. (I am 49, btw)

I did not do a training program or intervals. All I did was ride with a group who, fortunately, was at the same level I was, but we did push each other to go a little faster than we would have on our own. None of us have super duper bikes. We are mostly entry level and mid range. I did upgrade the wheels and tires on my bike with a good used set I was lucky enough to come across, and I believe that did help me a little.

I think the biggest boost was that this past winter we all did spin classes and rode outside when we could. I think that was zero times in Dec., once or twice in Jan. and Feb., but more the rest of the months. That meant we were not starting over in our fitness level in the spring and could build on what we had worked up to the summer before. That really helped.

So my advice: Be patient with yourself and have fun at the speed you are at right now! Ride as much as you can. If possible, find people to ride with who will push you a little. I have been amazed at the people who come up to my group at stop signs and stores where we stop for a break wanting someone to ride with! There are lots of people starting out. Keep fit over the winter with a your bike on a trainer or spin classes and as much outdoor riding as your climate will allow.

In addition to the other good advice, consider purchasing a computer with cadence. When I first started riding, I had no sense of when to shift. For me, the computer really helped me improve my shifting technique and consequently, speed.

18-19MPH on a flat is reasonable. 13-14MPH on a grade is probably reasonable too. It all depends on the grade. If you can maintain 13-14MPH on a 6% grade, fantastic!! unless of course your name happens to be *fill in the blank*

If you want to go faster on the hills, do intervals on the hill.