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| *Vultures Knob>>>Road Bike |
How can I maintain an average speed of 25 mph on my road bike for a 40 to 50mile ride.? |
I currently maintain 16 to 18 mph on average for a 30 to 40 mile ride. I usually do this ride three times per week. I mix in interval training twice weekly with rest days before and after. I live in northern california's wine country. the terrain has many rollers and some steep inclines. Frankly, get real. The Tour de France riders do 25 to 30 mph, but they're riding in pelotons and drafting off each other. (OK, I guess it could be mentioned they also do about 30 mph in the time trials, but then these are world class riders.) If you are riding by yourself, then 25 mph for 40 to 50 miles in hilly terrain is flying. go down a hill for 40 to 50 miles lol 16-18mph over a 50 mile ride is not bad, depending on age and training level. If you want to go faster, you will have to put in more miles of training and change your diet appropriately. Look into this months(July 2007) BICYCLING magazine, page 114, where there is an article on "FINISH 100 FAST". There is a good short article and training schedule that helps you prep. you could figure this out if you were going across parts of nebraska or iowa, but in the mountains it can't be done. everytime you went up the mountain for seven miles, you don't come down seven miles. but, it can be figured out, if you know all the variables. such as, if you go 2 miles flat, 4 miles up, and how fast do you go when it's steep,is the top flat, can you do 60 mph down the other side? here's an example: if your going on a 50 mile trip,and you want to get there in 2 hours,(this is on flat road) you go 25mph. if you stop and fix a flat tire for half hour, you have to go 37 1/2 mph the next 1/2 hour to make it up. i have seen bikers going up the mountains for miles and they're pushing their bikes. so,their average speed goes to nothing. Have to put more hard miles in every week. That's a near world-class pace there bubba. If you can put out power like that for that long, you're a national-team rider. One way to increase your speed is to workout with groups that exceed your skillset. Find one group that has explosive fast riders and another group that has fast endurance riders. Take two of those thirties you're doing and make one of 'em the short fast and explosive group and it's ok if it's less than 30. Take the other thirty and make it the endurance ride that's in the range of 60 to 70. On the endurance ride don't give it everything too early or you'll have nothing from 3/4 of the way to the end. Save it because endurance riders do negative splits. They go faster at the end than they do at the beginning. A couple of other workouts that could help are a single-gear workout and a hills workout. One of those two should be combined with a tempo/TT workout that you can track and gauge monthly. |
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