Improving performance: Advice?

[User16625]

Time and weather permitting I will do a few 14.5 mile rides a week (less in winter tho) in just under 40-45 mins or about 20 mph. Never really tried doing anything more than about 35 miles but after paying over £1500 for my bike, I think I need to pull my finger out. Been searching these forums and my performance is more like someone for twice my age! I have times where I do loads of cycling and then periods of doing bugger all.

What advice can you give to a 24 year old looking to improve speed aswell as the stamina for longer rides? I once timed myself at 14.6 miles in 42 mins (not flat but not seriously hilly either), what should a fit cyclist my age be aiming at? I heard 10 mile TTs in about 27 mins should be about right. Would like to be doing at least 50 milers next summer but for shorter rides, what kind of training would it take to bump my flat road speed up to about 25mph? Another 3 or 4mph more than I do now.

 

[screenman]

Have you thought about joining a club?

 

[HLaB]

Sperm, I'd drop your mph a little for a while and lengthen your rides you'll manage them no problem then and the speed will come back and you'll eventually become faster with a decent base to build on. I'd also look at joining a club to get the motivation, training, tips etc to push that extra wee bit.

 

[adam23]

doesnt sound like speed is any issue as 20mph is a good average its so hard to get to mid 20's tbh and the longer the ride the

if your 24 yrs old and by the sounds of it a good rider then dont waste your time doing 14 mile rides you wont gain much get

out and do 40 or 50 mile rides and add a few hills into the mix, you should do a mixed route in under 3hrs for a 50 miler.
if you can go out with a rider who can push you to keep up

 

[Glover Fan]

I'm 23, I started cycling in Feb properly again and have done 5 100 mile+ rides this year.

Don't fret, it will come quickly at your age. But try and increase your ride distance by about 10% a week. Though I appreciate the winter isn't the best time to start that!

 

[Crankarm]

Perhaps you are expending too much energy on activities other than cycling which impacts on your cycling. Could the fact that you call yourself The Sperminator be a clue ?

 

[screenman]

Is that internet mph or real?

 

[Arsen Gere]

"what kind of training would it take to bump my flat road speed up to about 25mph? Another 3 or 4mph more than I do now. "

Doing a TT would knock up your average. Adrenaline, competition, position etc. My average to work is about 15mph, due to traffic etc. Alone on a weekend I do around 16-17 on a longish run. With my wife its around 13 on a long run 50-100 miles, on a TT in the summer around 24-25 and I'm the wrong side of 50 so your target is reasonable.

The other thing to bear in mind is that at this time of year you can't ride as fast as in the summer. You lose about 1mph for each 10c drop in temperature as the air becomes more dense.

You should focus on endurance and strength and build speed early next year. Ideally your longest rides should be 4hrs+. The intensity is less relevant at this time of year.

 

[User16625]

All good advice, cheers. For those who said to throw some hills in, Im fortunate enough to own a decent mountain bike which I use occasionally and there is some good mountain riding to be done near my area. Will try throwin in some more intense rides with longer less intense rides but 14 miles is what I typically do on a working day. I do fear somewhat that on a 50 miler or so I would run out of energy while im miles away from home. Do energy drinks/bars really help that much?

 

[HLaB]

All good advice, cheers. For those who said to throw some hills in, Im fortunate enough to own a decent mountain bike which I use occasionally and there is some good mountain riding to be done near my area. Will try throwin in some more intense rides with longer less intense rides but 14 miles is what I typically do on a working day. I do fear somewhat that on a 50 miler or so I would run out of energy while im miles away from home. Do energy drinks/bars really help that much?

They do if you are fit but you are young if you build up to the distance you wont really need them and use them as a boost for when you do Plan your self loops or figs of eight if you are worried and you'll be fine.