MTB vs Road Averages

[mtbdarby]

Hey ladies,
I average 15 mph on my road bike but only 8mph on my mtb. I was wondering why I'm so much slower on my mtb and how do I increase my speed? The trails I usually mtb are hard, fast, technical single track with some ski trails in between. I'm even slower on the loose stuff!

Is it normal to ride mtb so much slower than road? Not that they necessarily are related, but I know I'm capable of riding faster. Maybe conditioning is a factor. I just want to put together a game plan since I have a whole year to get ready for the 24 hour race I couldn't ride this past weekend.

TIA!

[SadieKate]

Higher rolling resistance, terrain, bike weight, traction, knobbies, obstacles, body position, climbing, descending, flats, etc. Try riding your road bike on the trail. You'll be even slower than riding the mtb bike on the trail.

Simple physics. You're comparing apples to oranges.

You get faster in the same way - conditioning and learning better skills.

[mtbdarby]

SK, fair enough, but too vauge for me to incorporate into training. What specifically can I do training wise to increase my mtb speed? Remember, I'm confined to my hybrid bike on the trainer until my hand heals, and running. I want to increase my average from 8 to 11 and I have one year to do that.

The first thing I have on my list is to drop 15-20 pounds. That ought to make my bike lighter, lol. I ride a specialized rockhopper hardtail.

Renee, I was on the mad forcs website. Let me know when registration opens next year for the dirt retreat.

[velogirl]

One of the best ways to get faster on your mtb is to spend more time training on your road bike. Most good mtb'ers spend about 80% of their training time on the road because mtb riding is not a consistent aerobic effort (you go hard, you coast, you go hard, you coast, you stop, you go hard, etc). To go faster, you first need to build a large aerobic base and the best way to do that is to log long, consistent road miles at low- to mid-range intensity. After you've built an aerobic base, you can work on specific high-intensity workouts to improve your high-end fitness.

[Veronica]

I'd suggest using some of the Spinervals Dvds on the trainer. Yes, they have a road focus, but they will help your power output

I can tell you that my flat land average speed has increased from around 16 to 18+ mph since my self supported tour. Hauling 55 - 75 pounds around is GOOD for you.

V.

[bcipam]

Geez, I wish I could maintain 8mph on my mountain bike. If you are riding trail and if there is climbing involved, that's a good average.

On flat roads, I can maintain an average of 18 mph so I'm no slouch but on trail there is no way to roll that fast. My road tires are 23cm and my MTB tires big ole 2.2's - huge difference! Bike geometry and weight also are factors. My MTB fully just weighs more than my road bike (21#s v. 28#s).

If speed is what you want on trail, then work at it. Push each ride, do intervals. Each time you will get alittle faster!

[mtbdarby]

V - any recommendations on which spinnervals are good ones? I just got back from PT. Nine weeks post accident and I still have swelling in my wrist. There's enough frustration right there to make me want to sit down and cry.

bcipam, this particular race is about 850 ft of climbing per mile and it's a 13.5 mile course of technical singletrack and ski trails. To compete with the other women (not the experts), I'll have to average 10-11 mph. Right now I'm about slow to average. I can still do it for fun, but it's always nice to see improvement in your own personal best.

[sarahkonamojo]

technical rides slow me down.

today I deviated from a normal mtb ride for me, trying to increase the difficulty a notch. Well that notch was a little too big. One big wipe out and some hike-a-bike was a blow to my ego and set my average speed tumbling to 6.3 mph.

Ouch

I'll take the road bike out tomorrow...
sarah

[Veronica]

Ultra Leg Strength Builder is really good. It's done entirely in the big ring. I have to do a shorter tape first to get totally warmed up, so I do Zoot Challenge first. I have bad knees so I really want to be warm ready before I do Ultra Leg.

Since your goal is a ride with lots of climbing - The Uphill Grind would be good. I find it harder than Hillacious. But that's also a good one and would give variety.

If you need to build up your base, the Aero Base Builders are good. I like No Slackers just for variety.

I have a couple of recovery videos as well, a core builder one and a three hour one.

Doing these through the winter was how I was able to do a double century in March.

Good luck and I hope you heal up soon.

V.

[velogirl]

BTW, don't stress too much about your training avgs vs racing avgs. First, the race course might not be at all similar to your training trails, so it's hard to compare. But, if it's any consolation, I average about 8mph on my mtn bike training rides and average 12-13mph at most of my races. Different terrain, yes. But, during races you'll be motivated to a new level and will be able to ride harder and faster than you ever did during training.

[mtbdarby]

Velogirl, for some strange reason, I ave 8 during my training rides and 8 in my races. I'm so darn nervous before a race and it takes me so long to get into my groove that as I'm getting settled in, I'm done with my lap. That's why I thought a solo race would be better for me. I did a 6 hour one and still averaged 8! Next year I'd like to do a 4 person team and just hammer so that's why I want to get my speed up. And I do 80-90% of my training on the road. This race is my home turf, so it's what I ride the majority of the time - you'd think I'd have an advantage here

[carback]

. I'm so darn nervous before a race and it takes me so long to get into my groove that as I'm getting settled in, I'm done with my lap.

Do you warm up before you race? Either on a trainer or on the road? GO for about 20 minutes of spin effort with 3-5 quick bursts in there to get your heart ready to race and by the time you hit the start line, your muscles are warm, your heart's been elevated and is ready and you're off.

[SalsaMTB]

I think you need to evaluate what is slowing you down...

Is it the climbs that are killing you? Is it the distance? If so, maybe more road training or spinervals would be good.

What exactly is slowing you down? When you ride with people who are similar or a little better, people you will compete with, where do they gain in distance?

I think a BIG part of mountain biking is handling. Can you take the turns as fast, the downhills as fast, do you pick the best line, etc.? I know I hit my brakes more than DH in the tight switchbacks. He'll also plow between two trees that are about as wide as my handlebars, whereas I'll slow down a little, he will take more speed on the downhills. If you are slowing down for these reasons, not cardio, I would say hit the trails more and work on your handling.

[mtbdarby]

Salsa - I think you hit the nail on the head. It's hills and fear. I don't like soft, steep climbs, and rocky technical singletrack - I need to work on those. As for race day itself, it's nerves I need to work on.

Carback, good ideas. I don't bring my trainer but I do ride around spinning a bit before I start. I actually had much less nerves when I did my solo race. When it's a team I put more pressure on myself so I "don't let the team down", thinking. Maybe it's just experience I'm lacking. I've only been biking for a little over a year.

Thanks for the great ideas!

[madisongrrl]

Velogirl, for some strange reason, I ave 8 during my training rides and 8 in my races.

Hey Dar,

The Wems races seem very laid back and lack some of the adrenaline and chaos that you find during a WORS race. You should try to do the Wausau WORS race next year.....if you are truly interested in testing your hypothesis (I think it is easier to push yourself faster in a WORS race as compared to a WEMS race....different types of racing, with different mindsets) It is also a great way to test your limits so you learn how much you can push them.

If you raced a typical wisconsin XC race (instead of an endurance/marathon race) tomorrow, I think you find your average would be higher than 8mph and I would put my hard earned money on it! Again, a huge part of racing is learning how to pace yourself each race and learning how hard you can push yourself without blowing up. (And learning how to not be so nervous....doing an extensive preride usually helps to take the edge off....at least a little bit)


So, like Velogirl said, don't stress about your averages. They will change with the temperature and course conditions (as well as your nutrition, rest/recovery, hydration and how you feel in general).