Does anyone here do racing or competing seriously or for fun? I think I might like to try a duathlon as well as some road races this year - something on the short side (20-25 miles). I am looking for training tips from a woman's perspective and also some goals to set for myself so that I know when I am ready. For example, how fast should I be able to go and for how long to determine if I will do well in a beginner category for a 30-34 age group? What would be a good time for a 20 mile race?

I've been cycling for two seasons, but am still learning. Any info or tips would be helpful. I do have the Cyclist Training Bible, but I want to know what speeds/times are reasonable for a beginner female. Thanks!