My typical rides are about 50km I usually ride 3 mornings a week so about 150km per week. I recently completed my first metric century which was quite personal milestone but I can't seem to break out of that 23-25kph speed range. Are there any specific things I should focus my training on in regards to speed?
by dimbulb771
18 Comments
Get a road bike and you’ll go faster with those power numbers.
that wattage its clear you need a new bike. Look for a carbon frame with rim brakes
Some drop bars and some lighter tires may help with maintaining a greater average speed.
Strava’s AI isn’t helping?😂
How are you getting those power numbers?
What sort of elevation?
Any rest stops / traffic lights?
that is amazing average power dude. if you fit yourself to a drop bar road bike and hop on, you will be hitting like 35 kph
Ride with faster people slowly take longer and longer pulls at the front… it works
Man I can’t average anywhere near 270W (I wish!). You big bois got that crazy power.
Ride into tailwinds. That’s way more effective than dropping Gs on a carbon road bike if the only thing you’re interested in is average speed
Ride slower but longer. You’ll get a better endurance and your average speed will increase
Continental GP5000 tires
TPU Tubes
aerodynamics (Position, Clothes, bike)
Is that a 26″ Bike?
You should look into intervals training. It’s gonna improve your endurance and explosive strength
To me it looks like your doing great! If you’re having fun just keep doing what you’re doing and don’t worry about the numbers.
That being said there’s two things that come to mind that you could try to increase your speed. One is to incorporate intervals into your rides. There’s many different ways to do intervals, the simplest is to sprint a certain distance (eg between power poles) or for a certain time (eg one minute) then recover and repeat several times.
The second is to think about aerodynamics. It looks like you’d have a fairly upright position on your bike. Aerodynamics start being noticeable at around 20 km/hr and become more important the faster you go. As your average speed increases to the high 20s you could consider adding some clip on aerobars to your bike.
Smaller tyres (30s or 28s)
Bigger chain ring
Drop bars
Some structured training durin your rides (Hmu if u want some tips re training)
As in any sport, the enemies of speed are weight, air resistance and heat
Find some hills to ride. I didn’t know terrain that flat existed!
Something I remember an endurance coach in my country say is that in order of importance, you’ll want to 1) ride 5 or 6 days of the week, mostly at a base endurance effort level*, 2) slowly increase those ride’s length, and 3) do one or two interval sessions per week. 4) The most important individual exercise inside of a week is the extra long base endurance ride.
After two weeks, have one week where you ride about 60 – 70% of the amount you did during the previous ones. Then carry on with this two plus one rhythm.
*base endurance training feels pretty much like a gentle warmup that never ends. You need to be able to breathe through your nose and carry a conversation. Doing enough of that will enhance fat metabolism, increase muscle stamina and amount of capillaries in the working muscles, increase your “cruising speed”, enhance your capacity to recover, and lowers your resting heart rate and blood pressure.