On a recovery ride, I average about 22-24km/hour (thats 13-14 mph)

On a training ride I average about 30-31km/hour (thats just under 19 mph)

During a TT I average about 32-34 km/hour (20-21mph)

While my recovery rides and training rides will not increase by much, I expect to increase my race speed in a TT by 4km over the next 12-18 months (rembering that the higher the speed, the more power output required for each extra kilometre or mile).

When I am on my trainer, I try and emulate the resistance and gears to reflect whichever ride I am "imitating".

We are currently looking at getting a "proper" spin bike for at home, rather than the road bike on a trainer we currently have. If we do that, I would also like to pop a power output metre on it to more accurately read my effort and progress.