Speeds

[Iain M Norman]

I'm not sure this is helping aerobrain the OP. Bit of an accidental hijacking, should it be branched off to a new thread? T'is still interesting after all.

 

[Nigelnaturist]

Sorry

 

[Nomadski]

Don't worry about averages - by all means do some distance rides at what you decide to be a decent pace but work on intervals and technique. Your average will then increase without you even realising it. But if you need a target - my average speed on the flats is around 19-20mph - through in hilly terrain and it'll be in the 15-17mph range. But that's now- when I first started I was more than happy with 12-14mph.

Any tips on working on intervals? If I do the same route 4 or 5 times, I should break it down into segments and work at different levels on them?

EDIT: Nevermind, had some hidden replies including Roberts, am very much at the "getting miles on the bike" phase, though am looking at some gym work to supplement my fitness improvements ready for August.

 

[SquareDaff]

Any tips on working on intervals? If I do the same route 4 or 5 times, I should break it down into segments and work at different levels on them?

EDIT: Nevermind, had some hidden replies including Roberts, am very much at the "getting miles on the bike" phase, though am looking at some gym work to supplement my fitness improvements ready for August.

Glad you got some help. All I will say is that one persons techniques may not work as well for you (but on the other hand they may). Be prepared to tailor whatever plan you come up with/are given so that YOU get the maximum benefit from it.