spin class conversion to mph?

[bcipam]

I'm beginning to realize I'm a slug. Do you guys seriously average 20-25 mph when you ride outside for an hour or more? My average is only 13 mph - although that does include riding around town, I still seriously doubt I'm doing much more than 20-25 mph when I ride on a straight, flat piece of road, and I wouldn' t be surprised to find out I sometimes dip to 5 mph going uphill (not that I can look at my cyclocomputer when I'm going uphill - too exhausting!). Yikes. I'm depressed

It's fairly easy, with an intense workout - to average 20 - 25 miles per hour even on the road. That does come with experience. Keep working at it. Use "fart lek" (sp?) training. Next time out for a ride, between light poles, ride as hard as you can, all out, then between the next two ride easy rest, and then ride hard again. Do that for 10 minutes for a week. 20 minutes the next etc. You'll be surprised how easy, especially on flat roads, you can ride at 18 - 20 mph without problem. Also keep in mind its easy to average 20 mph in a spin class where there are no stop lights, signs or cars. Road is alittle different.

Now hills, yes, I still drop down, sometimes to 5 mphs, but I am working on
that!

[Veronica]

It's fairly easy, with an intense workout - to average 20 - 25 miles per hour even on the road. ...

I think you need to calibarate your speedometer or you're talking about averaging these speeds over short distances. Otherwise,maybe you should be competing with the pros since the slowest guy on the 34 mile ITT at the Tour this year averaged 23 MPH. Our national champion, Christine Thorburn won with an average time of 26.4 mph over 15 miles.

On a flat road with no wind it takes 122 watts of power to go 14 mph. To go to 20 mph it takes 250 watts, not what I would call an easy transistion.

It can be very demotivating to a new rider when an elite rider says something this difficult, should be easy. Anyone who can perform at this level has obviously worked hard and long to get there.

Veronica

[bcipam]

I think you need to calibarate your speedometer or you're talking about averaging these speeds over short distances. Otherwise,maybe you should be competing with the pros since the slowest guy on the 34 mile ITT at the Tour this year averaged 23 MPH. Our national champion, Christine Thorburn won with an average time of 26.4 mph over 15 miles.

On a flat road with no wind it takes 122 watts of power to go 14 mph. To go to 20 mph it takes 250 watts, not what I would call an easy transistion.

It can be very demotivating to a new rider when an elite rider says something this difficult, should be easy. Anyone who can perform at this level has obviously worked hard and long to get there.

Veronica

Keep in mind there are distinct differences with road and spin riding. I can, on a flat road, with little wind resistance, average 20 mph. I am a strong rider. But if I'm doing a longer ride, something over 30 miles, I slow it down, averaging between 16 - 18 otherwise I would clearly burn out.

This is where spin class is different. There is a time limit. I can, knowing I'm riding only an hour or so, ride "balls out" and push hard. I normally do not ride with the same intensely on the road that I ride in spin class. I'm usually a dripping wet, sweat ball after spin class. Not so, after a road ride.

Yes I am an experienced ride and have raced in my past. But I'm hardly elite. I didn't mean it was easy to ride fast. It is, however, if the rider trains properly, devotes time to riding and training and is motivated to ride that fast, not hard to do. I know of fairly new riders who can acheive this level of fitness in a short time. Also big difference between 20 mph and 26. I can get to 20 but 26 is a big effort for me.

And again we are talking about a spin class which doesn't deal with road friction, gravity, stop lights, traffic, directional changes etc. TT are seldom conducted under those circumstances. There is usually some if not alot of elevation gain, plus directional changes, road friction etc. Also I'm at a high level in spin class. I can usually ride harder than the instructors. I expect a newbie spinner doesn't do 20 mph they may be more like 10. Everyone has to make their own judgments.

[Veronica]

Are you counting warm up, cool down and rest intervals in that hour? I guess you don't do one legged drills either.

This morning's workout was Spinervals Ultra Core Conditioning. It alternates between one legged drills/ off the bike core work and high cadence spins/ core work. In 66 minutes you're off the bike for about 20 minutes and there is a warm up and cool down period. My speed sensor gives me 9.4 miles for this type of workout.

V.

[bcipam]

I usually get to class at least 1/2 hour ahead of time to start my warmup. My favorite instructor expects this as he jumps right into the routine when the class starts. No warmup in his class. It's sortof an advance class and newbies beware!

And I do make judgments about mileage. Last night we did alot of climbing drills so I have to judge that my mileage was probably more in the 8 - 10 mph range v. 20. ie more like mountain biking than road riding.

The classes I attend are all run by cyclists so we don't do alot of those fancy spin class drills. Personally I wouldn't do them anyway. If I am in a class that's doing alot of drills, I just sit myself down and do a sustained, fast paced spin, trying to stay in a fat-burning or fitness zone on my HRM.

Again there is no set rule to counting mileage. Everyone has to make this judgment themselves. Experienced road/mtb riders know just how far they have gone.

PS: What do you mean off the bike - do you literally mean off or standing up on the bike? My classes are generally 60 minutes of riding. Warm up is before and cool down is after. No time off the bike but there can be alot of standing (like last night; of the 60 minutes we rode, we stood 45 - it was a tough class).

[SadieKate]

No warmup in his class. It's sortof an advance class and newbies beware!

Sorry, I don't think this has anything to do with newbies. I think you mean "uninformed" beware. Everyone needs a warm-up. Even Lance.

No warmup in his class. It's sortof an advance class and newbies beware!. . .PS: What do you mean off the bike - do you literally mean off or standing up on the bike? My classes are generally 60 minutes of riding. Warm up is before and cool down is after. No time off the bike but there can be alot of standing (like last night; of the 60 minutes we rode, we stood 45 - it was a tough class).

Spinervals does some work literally off the bike. Lunges, etc. They are designed to be used on trainers not spin bikes, so you don't get into anything on the bike that a cyclist wouldn't do, but you may get off the bike to cross train. Helps break the monotony and cross train for tri's. ETC always gives you on the bike options if you don't want to get off the bike. Try a few. They are tough also.

[Veronica]

The DVD I did this morning has sections where you get off the bike and use a fit ball to do crunches, back extensions, etc. In addition to various drills to improve pedaling efficiency - that's what one legged drills and high cadence spins are about.

V.