Speed and distances for a beginner

Most people shoot for under an hour in a 40k flat TT. So, roughly about 25 mph+. I can do 24 mph. Oh, we are talking about well trained racers with some aero gear assistance. For someone starting out, you have to ask what speed and distance is good for what??? To hang with your local club rides with the "A" riders, 20 mph average is ideal. This won't happen overnight. Give yourself 1 to 2 years of riding and you will get there.

Dash01 said:

I'm 18 and just picked up a Cervelo One. I also bought a basic cycle computer, no HR capabilities. I am trying to get good at cycling, possibly competing in a triathlon or something of that nature.

Anyways...to the question.

What are some good speeds for distances on relatively flat ground?

ex:
I averaged 14.8mph over 21.9 miles of pretty much flat.

What speed would be a good average for 5, 10, 20, 50 miles of flat?

Thanks,
Eric

Damn. Sounds like I've got quite a ways to go. Ohwell, I'll do it.

Thanks for the reply.

Actually, come to think of it..my completely flat ground speed is close to 20. Whatever, 25+ is where I need to be.

Is not so much that you need it to be. Once you have been training for racing for 3 to 4 years, you just don't have problem holding 25 mph for 25 miles. Since you are just starting out, join your local cycling club and ride with the "A" riders. You will get the sense of speed you can maintain and for how long.

Dash01 said:

Actually, come to think of it..my completely flat ground speed is close to 20. Whatever, 25+ is where I need to be.

When I started out two years ago I concentrated on distance rather than speed or intervals. I was a 21yo. This might not be the most safe way to begin, but my leg muscles were plenty prepped for the 25m hilly TT three months later which I averaged 19.6mph in.

I was doing 2x20mile rides a week with a hilly 55miles once or twice a week. Avg'n somewhere between 14-17 mph depending on how vigorous I was. Took about a month before I did one of the 55 mile loops. I can still remember the first time I did it. wow... gota love will power.

i know this may sound like off advice because it will make you feel like you are not training hard but loose some of your focus on average speed. If you concentrate on that alone you will find it hard to feel like you are improving. Focus on distance and quality. If you are looking to time trial you need to be sound with the position of your body as it tires out. Your positioning and the quality of your efforts will demand improvements in the averaage department. When i first started training i focused on average and got stuck in a rut. Just ride hard when you need to and keep good sound position mechanics. Good luck

Vary your training,sprints,climbs distance. This will help more than just trying to ride a flat course consistently faster.

On the flat no drafting
20 mph for twenty minutes is a good recreational rider. (me)
24 mph for twenty minutes is a good club rider/racer.
34 mph for twenty minutes is LA.

Dash01 said:

I'm 18 and just picked up a Cervelo One. I also bought a basic cycle computer, no HR capabilities. I am trying to get good at cycling, possibly competing in a triathlon or something of that nature.

Anyways...to the question.

What are some good speeds for distances on relatively flat ground?

ex:
I averaged 14.8mph over 21.9 miles of pretty much flat.

What speed would be a good average for 5, 10, 20, 50 miles of flat?

Thanks,
Eric

On the flat no drafting
20 mph for twenty minutes is a good recreational rider. (me)
24 mph for twenty minutes is a good club rider/racer.
34 mph for twenty minutes is LA.

Dash01 said:

I'm 18 and just picked up a Cervelo One. I also bought a basic cycle computer, no HR capabilities. I am trying to get good at cycling, possibly competing in a triathlon or something of that nature.

Anyways...to the question.

What are some good speeds for distances on relatively flat ground?

ex:
I averaged 14.8mph over 21.9 miles of pretty much flat.

What speed would be a good average for 5, 10, 20, 50 miles of flat?

Thanks,
Eric

I went on a 36 miles ride yesterday and a 22 mile ride a couple days before. As of now, I'm just trying to concentrate on getting in better shape and getting my ass used to the seat.

On flat yesterday I held 21ish mph for about 20 minutes..

-Eric

I'm beginner too (2d month :p ). For me pretty easy to make 22 miles/16MPH avr (3 times per week) already. But my long distance is 32 miles only. 🙁 I will try to increase distance (most important for me now)/speed and make my 1st 50 miles ride after 2 months training.

As for the speed, I think that's not so important for me now, I need to work with my leg muscles this summer

Nathalie

Dash: ya gotta get the base miles in first. Speed will come later as your fitness level increases. Riding in groups also help tremendously to push you beyond your personal limitations.

I've actually been getting a lot faster. I guess my differen't muscles are getting stronger and I'm getting the hang of it more. My all out sprint speed has improved by a lot. When I first got the bike I could only muster like 25. I'm approaching 34 now.

And incase you were wondering..I'm not physically retarded. I went to state (3a) in track in both the 110m hurdles and 300m hurdles. Didn't place, .04 seconds away, but I kick everyones ass locally.

-Eric