I am overweight and out of shape. I am quickly trying to change all that with training. There is a local bike club that goes on regular 45 mile rides and occasionally a 120 mile ride. I would eventually like to be able to go on one of these rides. I am curious at what pace do you guys ride for these distances? How many miles pewr hour average. I think that they are a fairly casual group and not necessarily riding at a race pace. How many miles per hour do you think I need to be able to maintain to be able to enjoy one of these rides?
Each club has its own pace protocol, and you should ask one of the members that rides regularly with the club. But, FWIW I ride with a non-racing club and we typically have 20-40 people on a weekend group ride. Our rides generally break down to 2-3 different sub-groups, the fastest averaging 18-20mph and the slowest 14-15mph. We always have at least one re-group point where we stop for water and let the slower riders catch up. I looked at my PM file for my most recent ride with my club (fast group) and here are the numbers: Distance 56.5 miles; Elapsed Time 3:31; Avg Speed 16.2mph; Avg Normalized Power 176. Hope that helps.
Thanks... That gives me some realistic goals.. After reading some of these threads, I was starting to think that some of these riders could pass me on my BMW motorcycle...
Thanks... That gives me some realistic goals.. After reading some of these threads, I was starting to think that some of these riders could pass me on my BMW motorcycle...
If you get your average solo speed for 1 hour up to ~16-18mph, you'll be able to keep up with most non-racing clubs on their group rides. But, in your solo training you want to be sure to vary your speed because that's what you'll need to do in group rides. I don't mean sprints, I just mean vary the pace from, say, 15mph - 18mph. You need to be able to handle the surges and not get dropped, then you can draft and recover. That's what group riding is -- surge, recover, surge, recover...
Thanks again.. I have a lot of work to do... for me to succeed I need goals to reach and you have been a great help.... I imagine I will probably have to work a little harder because my bike is a hybrid... but that is OK... I just started and I am only averaging 12 MPH for a little over an hour each day.. Best top speed so far is 21 MPH...
Thanks again.. I have a lot of work to do... for me to succeed I need goals to reach and you have been a great help.... I imagine I will probably have to work a little harder because my bike is a hybrid... but that is OK... I just started and I am only averaging 12 MPH for a little over an hour each day.. Best top speed so far is 21 MPH...
Time in the saddle will do you more good at this point than trying to ride faster. If you have a HR monitor, just ride for as long as you can each day at ~75% of your max HR (up to ~2 hrs/day). If you don't know what your MHR is, you can use 220 - age as an interim benchmark. You won't hurt yourself (although your seat might get a little sore) at 75%MHR and your speed will gradually get faster as you become more fit. It's not like you have to think about it. You'll just naturally go slightly faster each week maintaining your HR at 75%. Later (months later) you can get fancy with intervals and such. But, for now -- just ride.
A follow up question... My current 75% MHR is 133 and I am maintaining that rate. However, sometimes it will drift up to as high as 148. I usually change gears to lower it back down. Is 75% MHR supposed to be the minimum for the duration of my ride?
A follow up question... My current 75% MHR is 133 and I am maintaining that rate. However, sometimes it will drift up to as high as 148. I usually change gears to lower it back down. Is 75% MHR supposed to be the minimum for the duration of my ride?
Nah don't worry about it, it is just a guideline. Try to end up with that as your average but don't treat it as a confine during your ride. If you want to hammer over a hill and peg your heartrate, go for it... if someone passes you and you want to try to hang with him, do it... listen to your body and if you are tired slow down, if you feel good ride harder. Treat HR zones as a reference point but ride for fun.
Nah don't worry about it, it is just a guideline. Try to end up with that as your average but don't treat it as a confine during your ride. If you want to hammer over a hill and peg your heartrate, go for it... if someone passes you and you want to try to hang with him, do it... listen to your body and if you are tired slow down, if you feel good ride harder. Treat HR zones as a reference point but ride for fun.
As usual, Wilmar is right. If you spent a lot of minutes (e.g., >10) at >85%, you might want to take it a little easier the next day. But, aside from that, don't sweat it.
As usual, Wilmar is right. If you spent a lot of minutes (e.g., >10) at >85%, you might want to take it a little easier the next day. But, aside from that, don't sweat it.
One last question... Do cyclist stick together?? You guys have been very helpful. And you have only fueled my fire even further, if this is going to allow me to add some new cool friends to my list....
We have one group whose average is between 12-14 mph. I think you could certainly find a group or person or two whose pace would be similar to yours, but right now, you should just focus on time in the saddle. That'll help you more than trying to get faster.
As for heart rates, don't rely solely on the numbers. HR varies day-to-day. What feels like max at 140 one day will feel like "no chain" on another day. Use your feelings and perceived exertion just as much as HR.
Good luck, it's awesome that you have taken up my favorite thing in the world to get in shape! 🙂
One last question... Do cyclist stick together?? You guys have been very helpful. And you have only fueled my fire even further, if this is going to allow me to add some new cool friends to my list....
My club is very friendly and helpful to new riders. If anyone flats or has a mechanical problem, someone's always right there to help out. But, it wouldn't hurt to come up with a creative way to introduce yourself. For example, design a new ride route or bring post-ride refreshments. Mainly, you want to learn how to ride with a group and not cause crashes.
As usual, Wilmar is right. If you spent a lot of minutes (e.g., >10) at >85%, you might want to take it a little easier the next day. But, aside from that, don't sweat it.
I can spend an hour or two at 80-85%. I was at 90-95% for 5-7 mins today chasing some guys that passed and gapped us (I decided to leave my group and rode back up to the other guys as an interval 😉 ) But that's just my genetics. Everyone is different...
I can spend an hour or two at 80-85%. I was at 90-95% for 5-7 mins today chasing some guys that passed and gapped us (I decided to leave my group and rode back up to the other guys as an interval 😉 ) But that's just my genetics. Everyone is different...
L
Lonnie, I think you missed my point. I was suggesting that if the poster spent some significant minutes (e.g., >10) at greater than 85%MHR that he might want to make the next day a recovery ride, to (1) get the physiological adaptation benefit of the previous day and (2) avoid injury. A typical max power 40K TT effort would be ~1 hour (give or take) and ~90%MHR, but you wouldn't follow it up with a hard day the next day. Or, at least I wouldn't.
Even on the road (out of town.) I find that there's a mutual exchange between cyclists - say a nod or a wink. To help you a bit, I'm getting back to cycling after nine months. ([censored] of a break, but that's another story.) I'm training again, and I've started out doing as much time as possible in the saddle. Inclusive of riding to work - so my average speed is 14mph on a free run - for now. It's endurance I'm aiming for more than speed. (I just need rocket fuel for those hills!) Once I have that under my belt the speed I know will follow naturally.
Aim for endurance first, one hour at a push daily, then increase the times weekly (record your milage it will help you gain confidence.) - don't forget to have a rest day or two if your body needs it - then get your speed up. If you can ride to work, even better.
brokenspokes said:
One last question... Do cyclist stick together?? You guys have been very helpful. And you have only fueled my fire even further, if this is going to allow me to add some new cool friends to my list....
Lonnie, I think you missed my point. I was suggesting that if the poster spent some significant minutes (e.g., >10) at greater than 85%MHR that he might want to make the next day a recovery ride, to (1) get the physiological adaptation benefit of the previous day and (2) avoid injury. A typical max power 40K TT effort would be ~1 hour (give or take) and ~90%MHR, but you wouldn't follow it up with a hard day the next day. Or, at least I wouldn't.
RD,
I agree with this and your previous post. All I was getting at is different folks have different goals and objectives. What I also did say is I don't think my "max hr" is my "real max max". So that 85% I see on a regular basis is most likely somewhere lower that the "truth" as it's unlikely that I could do efforts like that as often as I do.
I agree with this and your previous post. All I was getting at is different folks have different goals and objectives. What I also did say is I don't think my "max hr" is my "real max max". So that 85% I see on a regular basis is most likely somewhere lower that the "truth" as it's unlikely that I could do efforts like that as often as I do.
Hey, Lonnie. I agree. If I remember correctly, you're trying to get your rides in before work, so you're probably getting ready to go ride. Enjoy your ride. This heat just won't end. Paul
Hey, Lonnie. I agree. If I remember correctly, you're trying to get your rides in before work, so you're probably getting ready to go ride. Enjoy your ride. This heat just won't end. Paul
Paul,
Thanks, but it's an off day. On a whim, I entered my first "race" tomorrow. I'm gonna do the Porcupine Hillclimb up here tomorrow. It should be interesting since I've not really done any serious hill work since April. I just entered as a rec rider. My goals are pretty medicore.....
Thanks, but it's an off day. On a whim, I entered my first "race" tomorrow. I'm gonna do the Porcupine Hillclimb up here tomorrow. It should be interesting since I've not really done any serious hill work since April. I just entered as a rec rider. My goals are pretty medicore.....
Cool. What is it, mass start or TT? How far? Is it climbing all the way? What are the grades? Paul
I figured about 5-6%. There is a "flat" 2-3% section part of the way up. I've driven it, but never ridden it. Today is my flex day so I'm going out to do Recon with the GPS in a bit (in the car).
As I said, my goals are pretty mellow, I'm riding in the rec class, but I'd like to see where my times shake out vs. the Cat 4/5 riders.
