Average MPH

[Eden]

Check the ride carefully - you may find that like our local club that the "average" speed required for the rides is the average on level ground without a head wind - so its not expected that you will average 16mph for the entire ride. If you can hold a steady 16mph on the flats you will be fine.

Example from Cascade:
Pace
Easy: Under 10 mph
Leisurely: 10-12 mph
Steady: 12-14 mph
Moderate: 14-16 mph
Brisk: 16-18 mph
Strenuous: 18-21 mph
Super Strenuous: 22+ mph

Refers to the range of speeds on level ground without breaks. Downhills may be faster, uphills slower. Note: for rides described as HILLY, consider choosing a pace one step down from your usual comfort level

[westtexas]

I second what others have said about average speeds on group rides - it's probably in ideal conditions of flat road and no wind.

One month ago I was averaging 10-12 into the wind (out here it's usually 18mph+) and 14-16 on flat roads with a 21-23 with a tailwind. I ride about 120 miles a week and yesterday when I rode, I was averaging 17-19 on the flats, 28 with a tailwind and 13-16 into the headwind in average conditions for where I live.

I've heard others say the best way to get faster and stronger is to Just Ride Your Bike.

[Becky]

On the flip side, I've been on group rides where "average" is used to describe rolling average (beginning to end), which means that the group is often travelling several mph above average for much of the ride.

When in doubt, call the ride leader in advance.

[indysteel]

Keep in mind, too, that some groups ride are in a paceline formation. In a paceline, you typically ride very closely behind the rider in front of you, either in a long single file line or, if conditions allows, two abreast. Each person takes a turn "pulling" at the front of the line for a short period and then rotates to the end of the line. In a paceline, it's easily easier to go faster than you would otherwise ride on your own. But also keep in mind that it takes some pretty good bike handling skills to ride in a paceline. If you're a new rider, you might stick to rides where people simply ride together in a loose group. It'll get you used to being around other cyclists without some of the dangers that pacelines pose. That's how I started at first. I eventually progressed to paceline riding, which can be a lot of fun (and a little scary).

[Mako]

Hi,

This is my first post, hello everyone! I've been lurking for a good while now....

Nothing to add advice wise - sorry! However I have also been pondering this and trying to improve on my own average of around 15MPH (give or take). It'll be interesting to read the responses!

Cheers,

Mako

[Veronica]

Intervals - speed intervals, hill intervals.

I do my speed intervals inside with my bike in a trainer and use Coach Troy. But you could adapt the same idea to an outside ride.

Find a place where you can ride uninterrupted and relatively flat terrain. After you warm up, ride at an uncomfortable but sustainable pace for 6 minutes. Then soft pedal for two minutes. Repeat this two more times. You should choose gearing that allows you to maintain your optimum cadence for the full six minutes.

Then repeat this process but now up the pace and ride for two minutes with a one minute soft pedal. Repeat this five more times.

Cool down.


Veronica

[blue_angel]

I'm also bigger than average, and after a year off from cycling, my first few rides were in the 13-14 mph range (on the lovely rolling hills of SE Michigan). If you stick with it, your speed will improve. And even though it can be intimidating, riding with faster people will help you get faster too. Others above have advised you to contact the ride leader, and I second that advice. He or she will give you an honest assessment of whether or not you can keep up with the group pace; and if not, hopefully s/he will be able to point you in the direction of a different ride that is more suitable. Ultimately, it's more important that you enjoy your ride than that you feel badly for not being as fast as everybody else (this is what I tell myself every day!).

[chosen1]

Intervals - speed intervals, hill intervals.

I do my speed intervals inside with my bike in a trainer and use Coach Troy. But you could adapt the same idea to an outside ride.

Find a place where you can ride uninterrupted and relatively flat terrain. After you warm up, ride at an uncomfortable but sustainable pace for 6 minutes. Then soft pedal for two minutes. Repeat this two more times. You should choose gearing that allows you to maintain your optimum cadence for the full six minutes.

Then repeat this process but now up the pace and ride for two minutes with a one minute soft pedal. Repeat this five more times.

Cool down.


Veronica

+1 for posting this. I had been wondering what "intervals" were and was about to start searching the forum to see if if they had previously been discussed. I'm going to do these this weekend and add em to my regular bike training. It's mainly flat here but I "think" I know where I can ride that will have a hill too.

[Owlie]

To the OP, and to Mako (15 is pretty good! See my snail?)--just keep riding. You'll get faster. My normal pace this year is anywhere from 13-15 (on flats). Last year it was closer to 12-13.

If you want numbers:
For right now, for me, on a somewhat ill-fitting road bike, with clipless pedals:
"Coast" speed is 10-12, normal is 12-16 or 17 (on a good day), actually pushing it I can get up to 20-21 depending on road conditions and winds, but I can't keep that up for very long. In wet weather, I found out today I'm only comfortable doing 14 max. Hills...sometimes I'm lucky to get up them!

[Mako]

Owlie - Thanks for the response and advice, that is just what i keep thinking 'just keep going'

I do agree with the previous posters response about riding with people faster than yourself, when I have done that I have felt myself pushing harder (with less pain!).

It's a little difficult when you know you are too slow for the club rides, I know getting dropped is something you probably have to go through but I think I need a bit more work first......

So I'll just keep pushing it!

Cheers, Mako

P.S Anyone else suffering from the same issues - too slow, but not fast enough?

[BleeckerSt_Girl]

My average speed is about 9 mph. That's right, 9 mph.

About 4 years ago when i was really cycling regularly for a couple of years, even in winter, and I rode the most ever- 2500 miles in one year, I got pretty strong that year. That year my average speed increased!....to 10 mph.

My fastest speed ever was 40.2 mph on a descent, but I frequently hit 30 or 35 mph downhill, and regularly hit 2.5 to 3 mph up the steeper hills. Very few flats around here.

I took off my bike computer last year.

[Geonz]

I second what others have said about average speeds on group rides - it's probably in ideal conditions of flat road and no wind.

I would NIX that proclamation about the average. Around here, if they tell me they'll average 16, then I'd better be able to hold 18 for most of the ride. YMMV of course, but bike culture I've mixed with has a very, very strong tendency to "aw shucks, we don't go that fast" and then have that adrenaline/competition thing happen.

This happens a *little* bit less on our slower-paced rides, but every year we battle "mid season pace creep."

What's it mean? Don't be discouraged- keep riding.

I got a lot stronger with intervals, but I didn't have a recipe. I added 1 mph or 2 mph to my speed and tried to hold onto it until it was hard for a while (I'd try to do 100 x my waltz count that comes from doing bilateral breathing in swimming... somehow it's less boring if I have a rhythm with a dominant beat... ONE two three...) and then relax for ... 'til I almost got my breath back. We have roads on the grid, so I'd kinda keep an eye on how fast I went for each mile -- but I don't really compare one day or one mile to the next seriously. Just "go a little harder for a while... okay, for ten seconds longer than you want to, get to breathing hard!"

[suzbyrd]

I usually average around 17mph on hilly terrain. Went to the beach on vacation and averaged 18.5. It is so much easier to go fast when on flat ground. Rode 135 miles in 5 rides.

[amb]

I think riding with a group or in an organized ride makes you go faster. I just did the MS150 this past weekend. Prior to the ride, I usually averaged 14-14.5 mph on my training rides (~24-50 mile distance). On the Saturday leg of our ride, we averaged 16.5 mph - the fastest (and farthest) I have ever gone. I think all the excitement and adrenaline just kicked it into high gear. Our Sunday leg of the ride slowed down - 14.5 mph. Sunday started with hills from miles 8-16 or so and it got VERY hot - in the 90's. I think those factors along with the fact that we had just rode 75 miles the day before slowed us down. I still think 14.5 was pretty good all things considered.

All that said, I don't think it matters how fast you go. If you're on the bike - good for you! You're out there riding which is all that really matters. My co-workers like to ride at 18-22+ and I am totally ok bringing up the rear when I ride with them. My Dad rides at about 12.5 mph and sometimes I really enjoy a slower, less strenuous ride with him. Riding is riding and if you're having fun - more power to you!!

[ivorygorgon]

I am struggling with the whole speed issue. I have only been riding for about 1.5 years now. I would really like to do some club rides, but I am pretty intimidated. I agree with the poster who said something about "pace creep," ( I love that expression BTW). The posted speed of the rides, is not really the actual average speed of the rides.

The first time I tried to ride with a group I was dropped like a hot potato, in a 'no-one is left behind" ride! I was left behind. It was pretty demoralizing, and because the ride leader was condescending about it, I have had a hard time getting myself to go back.

Around here, there are not many places to go for a flat ride. Most of the rides DH and I do involve at least 4,000 feet or more of climbing, and we do anywhere from 40 - 70 mile rides. I am a pretty slow climber, so my average pace falls off pretty quickly once we hit the hills. With all of that said, my average pace for the the first 6 months of my riding history was 9.8 MPH. Over the last month I averaged 11.8. I know on the flats I can go quite a bit faster, but I can't hang on the hills.

I don't think I will ever be a speed demon, but I am definitely improving. Our club just started a new "moderately paced," Sunday ride that I want to try out, but I am pretty sure it won't end up really being moderately paced. But I am willing to try. It is fun to ride with other people, and really, when all is said and done, I just love to ride my bike. That is all it is really about.