Overtraining... or just a wimp?

[KSH]

Is 17-18mph fast? I always thought it was slow, because my friends have to slow down to stay at my pace (they regularly ride at 20+). I have nothing which which to gauge my speed because I don't know any other beginners or women with whom I could ride. I will definitely try it, though. It makes a alot of sense! You gals always come through!

Here in Texas... where we have very few hills... here is how the rides and speeds break out:

11-13 mph is a slow group.

14-16 mph is an average group. Very few fall into this catagory.

17-19 mph is an intermediate group and rather fast. I can never keep up with this group, even after 2 years of riding.

Anything over 19 mph is FAST. Those are the top riders.


Please keep in mind, that we ride mostly flats around here.

And, the average is what shows on your computer at the END of a ride... so if you are averaging 16 mph, that means that you are probably going 18 mph+ a lot of the ride. The average drops because of turns and stop lights.

With that said... your average is fast.

[indysteel]

I agree with KSH's breakdown of average speeds. Until the weather turned cold here, I was averaging between 16 and 17 mph for long rides and that took some effort.

A woman I ride with recently posted a message on our local bike club's forum indicating that she averages 19 mph on her rides and I about fell over in my chair when I read that. Having ridden with her nearly every weekend from September until January, I know for certain that we have never even come close to that. Sure, we hit that speed and faster at stretches here an there, but we don't average that over the course of the ride. In my opinion, that's fast!

As for your wall, I agree with the suggestions that you eat more on the bike. I like Clif Blocks, trail mix, gels, bananas, fig bars, etc. It helps to just experiment with what works for you/what your stomach can handle. I'd also suggest drinking water in addition to your energy drinks. I usually bring a bottle of both for any ride longer than 30 miles. Also, stretch while you're on the bike and at rest stops.

Finally, I'd make sure that your saddle's fore/aft position is set to maximize your glutes. The predominant theory suggests that your knee should fall directly over or (for longer rides) slightly behind the pedal spindle when your foot is horizontal to the ground. Otherwise you tend to work your quads, which fatigue more quickly and aren't as powerful, more than your glutes. As an aside, I'd note that you can use this same theory to your advantage when you climb by moving forward and backward on the saddle so that you spread out the fatigue/load between muscle groups.

In any event, from what I've read of your training routine, you are not a wimp, but no matter how well trained you are, it takes time to build up endurance on the bike. From my experience, I was able to do 35 miles when I first started riding without too many problems. I had to increase my mileage slowly from there, and the first time I did a ride in excess of 50 miles kicked my butt. It got easier with time and practice. Slow your speed a bit, increase your mileage slowly and experiment with speed/food/liquid consumption while on the bike to see what feels good.

[Bluetree]

I am such an idiot.

Whap. Whap. Whap. Sound of ruler whacking my head

Several weeks ago, I had a complete refit on my bike!
I had it refitted to a more aero, aggressive position. I didn't even think of it, other than, "Gee, I just added 2mph on my flat cruising speed... cool."
It never entered my head that the extra speed came from somewhere even if I didn't feel any extra exertion at the time. Indy's post just reminded my of my positioning. Whap whap. (KSH, I didn't word it correctly - my average is about 15-16, but my cruising speed is 17-18mph).
Gee, I knew my body was slow-twitch, but I didn't realize my brain was, too. Thanks for all your advice, gals. And I will watch my pace and caloric intake! Whap.

[Dianyla]

Seconding the recommendation to eat more on the bike. Also, are you doing proper glycogen replenishment immediately after riding? If you don't catch that glycogen window, it could take days for your legs to get out of that putty stage.

Congrats on the fit improvements!

[KSH]

A woman I ride with recently posted a message on our local bike club's forum indicating that she averages 19 mph on her rides and I about fell over in my chair when I read that. Having ridden with nearly every weekend from September until January, I know for certain that we have never even come close to that. Sure, we hit that speed and faster at stretches here an there, but we don't average that over the course of the ride. In my opinion, that's fast!

Well, unfortunately, what an average speed is... is a huge point of confusion.

I use to think that if I looked down and saw 18-20 mph on my computer... a fair amount of times, that was my average. This was BEFORE I had a bike computer that was able to do an overall average for a ride.

Once I upgraded my computer, I quickly realized that I was no where near as fast as I thought I was.

I think a lot of people get a bit confused by this.

[Tri Girl]

Oh- now I really wish the horse was yours- especially since it won 6 million at the track!
Oh well- you painted a beautiful picture, tho!!!!

[crazycanuck]

Thanks for the info ladies. I took it into consideration today whilst aiming to do a 50km ride after work. Speed, Food and drink ok..Sunscreen in my eyes sunglasses driving me nuts and shorts rubbing not ok. I thought i had enough anti chafing cream on but obviously not.

Moral-don't be in a hurry to put sunscreen on & too close to your eyes...

Thank you again for the information.

c

[Bluetree]

Well, I took all your advice on my ride this morning.

Eat more
Slow my pace from 18mph to 15mph
Eat even more
Take breaks, stretched

Result: Today's ride was 5 hours and no quad issues! Ate a ginormous custard-filled pastry at my turnaround point and kept up with the Accelerade. Ended up with 59 miles, then rode around the block trying to bump up to an even 60. Not even tired.

THANKS TE GIRLS!!!

[Wahine]

WAY TO GO BLUETREE!!

We knew you could do it. You just had to learn to pace yourself better and eat a little more. I for one, am very proud of you.

[Bluetree]

(((( Wahine ))))

[Wahine]

Blue - South Bay is LA area right?

My SIL lives in Brentwood. DH and I go down there at least once a year. We should go for a ride sometime.

[KSH]

Well, I took all your advice on my ride this morning.

Eat more
Slow my pace from 18mph to 15mph
Eat even more
Take breaks, stretched

Result: Today's ride was 5 hours and no quad issues! Ate a ginormous custard-filled pastry at my turnaround point and kept up with the Accelerade. Ended up with 59 miles, then rode around the block trying to bump up to an even 60. Not even tired.

THANKS TE GIRLS!!!

WOAH!

Look at how you upped your miles! I'm impressed! WAY TO GO!!!!

[Bluetree]

Thanks K!

Wahine - Definitely let's ride. Are you bringing yor bike down? If not, there is a place called Triathlete Zombies in Santa Monica, not too far from Brentwood.

http://triathletezombies.com/
Rental Services: Looking for a bicycle to use during your stay in the area? Have a visiting friend or relative who needs a bike to ride with you? Want to try something new? We rent bicycles from each of our locations and we rent triathlon wetsuits from our Manhattan Beach store. Call us to describe what you need and we'll work with you to find the right rental equipment for your event or vacation.

[Wahine]

I'll let you know the next time I'm coming to LA LA Land.

Thanks for the Tri-Zombies tip. I've been to the store before but I didn't know that they rented bikes. I even have a tri-zombies sticker on my Nalgene bottle. I love their logo.

Hast Luego.