pacing - what to aim for.

[The Jayler]

I'm training to complete my first 100 mile sportive in August. I have completed a 56 miler in April which was completed with an unfit mate at 3hrs 50 mins. Pretty slow.

I have since completed a 40 mile training run. Pretty flat. 2 hrs 18 mins average speed 17.4mph and pace of 3.26 min/mile.

I have also completed a 27.8 mile run up Boxhill in Surrey (reasonably even incline) with an average speed of 17mph and pace of 3.32min/miles. That took 1hr 38.
I feel pretty good after the rides and not puffed. Would i manage a ton at this pace or blow out before hand?

What pace / times are others completeing long rides at so i can compare please?

 

[mercurykev]

Depends on how hilly the ride is but for a 200km ride over undulating countryside I normally average between 16 and 17mph but I've ridden a flatish 300s and averaged over 18mph. If you felt OK after the 40 mile training run, and you eat/drink correctly, there's no reason why that pace couldn't be extrapolated up to the 100 mile ride.

 

[Crimmey]

I like stats and stuff so heres my pace/times for my first 100 of year Here.

Did same ride last year and blew up after 50 miles ( cramp for last 50 miles) Trick is not to exceed lactate threshold especially on climbs and keep heart rate low and keep fuelled and hydrated too. Drink more than you think you need. Try to enjoy it too, helps a lot!

 

[HLaB]

Depending on the course with training you'll be able to do it at 17mph but remember this is your first ton and a lot of folk on long rides make the mistake of starting off too fast and blowing up. It varies a bit for me the flat Etape Caledonia (only 81miles) without training but traffic free, I averaged 19.1mph, where as the hillier Trossach's Ton with training I averaged 17.9mph and for the slightly hillier Ken Laidlaw in atrocious weather I averaged 16.9mph. For unsupported ton's I tend to only range 15mph to 16.5mph but I quite often start out at a get me home pace and seek out hills. For all off these though folk go much faster and some folk go slower, so 17mph is more than sustainable for some folk and not for others, only you can really know where you sit, Jayler.

 

[The Jayler]

Thanks guys,

I'll see how the training continues over the next month but i am going to aim for at least 16mph average i think. I'm just not sure if that means i'll be taking too long to finish the event. That was my main concern but if others are doing similar i'll look at doing similar.

 

[Albert]

Looks like most of you would have been the fastest on this year's Preseli Angel 85miler.

 

[sean8997]

I did my 1st Ton on sunday around Wiltshire, only about 40 folk took part so not easy to get in with a group (most faster than me) and I completed it in 6hours 32 mins with a 15 min break at the 70 mile point for a top up of drink and some fodder, my average was around the 16 mph point, was very happy as thats the furthest I've ever cycled

 

[Garz]

Pretty impressive averages to be honest.

 

[gb155]

I like stats and stuff so heres my pace/times for my first 100 of year Here.

Did same ride last year and blew up after 50 miles ( cramp for last 50 miles) Trick is not to exceed lactate threshold especially on climbs and keep heart rate low and keep fuelled and hydrated too. Drink more than you think you need. Try to enjoy it too, helps a lot!

Crim's I know we rode together a couple of times but those stats man !!!!! your a freaking MACHINE !!!!!

 

[HLaB]

I like stats and stuff so heres my pace/times for my first 100 of year Here.

OT you were flying, especially downhill

 

[Banjo]

Which Sportive is it? most seem to involve some big climbs.No good training only on the flat if the ride includes hills.