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Beginner Cycling
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Do you have a cycling computer? If not, get one that tracks speed, including averages, and cadence. When I started paying attention to cadence, I found my speed was so much more consistent, and my riding was much more efficient. I feel most comfortable spinning the crank between 80-90 rpms, and it really helps with gearing on hills and flats to keep my speed up and even.
answered almost 2 years ago |Report
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For me... starting at the top of a long hill.
with a tailwind.
(I have yet to reach that average pace)
1. more time in the saddle.
2. if you already have a lot of saddle time, and you're not improving your speed- you need to get out of your comfort zone. (i.e. work harder)answered almost 2 years ago |edited almost 2 years ago |Report
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The way to ride faster is to ride more. I wouldn't worry so much about speed in cycling. It really doesn't mean much. As Morey B. mentioned, 20mph down hill down wind isn't anywhere near as difficult as 13 mph up a 6% grade into the wind.
With that said, if you push your body hard over specific periods of time you will get stronger with both your muscles and cardiovascularly. Learning how to train with heart rate is a good introduction to pushing your body further. This is a good primer on how to train with heart rate even though it's tri-specific, the same principles apply to cyclists. http://www.trifuel.com/training/triathlon-training/triathlon-training-principles-heart-rate-training
answered almost 2 years ago |Report
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I have to concur with others here. Learning to climb well is more important than average speed. Certainly putting in the hours in the saddle will help as will riding intervals. Knowing your body also helps. Some days will be better and some foods will help you more than others. A combination of training and nutrition will help you get the numbers up.
answered almost 2 years ago |Report
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Intervals helped me. I sdtill can't average 20 mph but I've definately noticed my avg speeds come up over the years as I've incorporated training sessions that focus on different aspects. Intervals, base, climbing etc etc.
answered over 1 year ago |Report
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20mph is about 32km/h which is a a frantic pace imo. I ride mountain bike and normally only hit 30km/h down hill or on smooth flats when im powering along.
I think the best way to gradually build pace is by getting a Computer and cycling the same distances.. say 20 or 30km and logging your times. concentrate on your hill climbing, you will usually lose most time on hills. from there building pace on flats should be the easy part
start an average of 19-20km.h or 13mph and build from thereanswered over 1 year ago |Report
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Get in a pace line behind some large, strong riders. ;-)
answered over 1 year ago |Report
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I will give a contoversial answer! you cant improve your pace by more than 10% by training considering your initial ride time measured was your base performance after 1-2 months of practice. Now you cant improve it by say 10%. for instance after practice of 2 months you achieve an avg of 30km for one hour u cant make it 35 no matter how hard u train. thats that!
answered over 1 year ago |Report
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