That's the key. On city my av speed is 28kmh because traffic lights and traffic, roundabouts etc. All the time I riding only countryside roads, my av speed goes over 34kmh. Yeah, avoid traffic and traffic light people 😬
@user-sj9mj3bf2m please explain how not to record location for someone who wants to upload the ride on strava and no appear like a indoor ride and completely ignore the hills not matter how little they are. I believe you an an expert in these things.
Always plan routes with the right of way in mind. For example if you're doing a loop in a country with traffic on the right side of the road, always plan the route clockwise so that the majority of turns are to the right. That way you don't need to wait for oncoming traffic for the majority of junctions.
I guess you live in the US, no such rule here in Belgium for example :p . Every junction is ALWAYS a place to slow down or even stop, there are some cases that you get priority as a cyclist but I wouldn't recommend to assume other drivers will respect that xD
@@cherriagana but if you are turning off on a road to the right you can go round the corner with some speed, if you are turning to the left you have to cross traffic in the other lane so there is much more chance you have to stop
@@huntos83 oo I see didn't account for that since it's illegally here to ride on the road for most parts of flanders (If there is a bikelane you HAVE to ride on that, altho some don't but you can get fined for that). We got bikelanes next to almost every road that will force you to stop/slow down on junctions and if not there will be traffic lights on it :D This is why I love to ride in the countryside on the gravelroads.
Be young, as a 66 year old rider I think those days of maintaining a 30 kmh or 18 mph are behind me. The best I have been able to maintain lately is about 25 kmh or 15 mph over a 25 mile ride with about 1000 ft of elevation gain and loss, with a slight breeze. Keep on pushing the pedals.
One of my tri buddies is 69 and averages 30km/hr in most 70.3s, regardless of course! I think it really just depends on your skill as a cyclist and how long you've been cycling for.
As a bang average middle aged cyclist, the way I increased my average was to remember it is like motorway driving, it's not your top speed that determines your Ave but your lowest. So if your target is 30khp,rolling when you can above that, roll into climbs faster but don't smash the first bit of the climb and crawl over the top. Pace up the climb finish over the top strong and get above your target ASAP and then recover above your target speed. Work on your cornering speed, and road awareness, try to roll through roundabouts if it's clear and safe. Riding along side people with far more ability than me, it is clear they rub far less speed off at corners and junctions etc. If you have to contrive the situations into your farvour, then that's the ride Ave speed not your own natural Ave. You are just kidding yourself.
I went to AERO route recently as for a long time I avoided using my drop-down bars for years as my hips would eventually start hurting. I have recently tried to tackle this by adding hip stretches and strengthening into my workouts. The pain is now gone and using the dropdown bars helps me maintain a good speed against the wind, and straight roads as well as giving me more power on hill climbs when seated. I was about 3km faster last month last time I checked on my usual route and losing weight gradually hope to be 5-7km/hr fast by year-end.
I don't mean to boast, but in my racing days, I always managed 30km/hour on a racing bike. (32km/hour, 20 miles/ hours actually) once riding 200 miles alone in ten hours. I regarded it as normal then. I did then ride at that time a lot of miles, summer and winter. Now I am 70 years old, and not quite so fast. 🙂 I do still ride though, but touring, not racing.
The key workout sessions for me to break through 30kph was zone 2 training!!! I was stuck at around 26kph for years on a plateau. A few months of zone 2 training with one or two interval, tempo, or sprint sessions a week let me absolutely smash through 30kph average speeds on 30km to 40km routes. I only had 6 to 7 hours a week for training with roughly 80% of the time per week being in zone 2.
Ive been riding fixed gear throughout the winter season in preparation to do a 100km loop around the city in under 3hrs - fixed with a planned overage of 34km/h. My sighting run was 75km at 2h15min avg 32.
Wow! It looks like this video was made for me. I have set myself this goal of getting to the 30kmph average speed which to me represents the holy grail of my cycling efforts. My goal on my usual route which is a 40km loop with average traffic, starting and ending at my doorstep, with a total elevation gain of about 350 meters. I have slowly increased my average from 25kmph to 28.3kmph which I did just the last week. I use clipless pedals and a performance bike which is entry level by GCN standards, that has Tiagra components and a very good alu frame. I will turn 59 this August and I usually ride solo but the head wind is not that much of an issue on my rides. I really hope to crack this 30kmph sonic barrier before August. The last 1 kmph is the hardest as I have realized. The one tip that helped me is to feel my legs, feel my legs and feel my legs for the entire ride.
59 and 28 avg is very good man ! keep pushing never stop :) what might also help you is a little stretch and mind muscle connection training before a ride ( takes 1 min ) just pumping as much blood through your legs by contracting and holding that for atleast 10 seconds This will give you atleast 0.5 avg more because you'll have a better mind muscle connection while pedaling This is what got me over 30kmh when i first started out years ago although i'm somewhat younger then you hehe
I finally did it this morning….30.1 kmph on the onward route of 34kms. Felt good no doubt. But the return journey crushed me….could barely average 24kmph thanks to the heat and sudden headwinds that showed up. I am still considering it done and dusted, even if it was just one way. The total elevation gain was about 300meters each way, so it wasn’t a flat ride, which I feel is cheating…..
@@shyamfootprints972 Tbh, you should count both ways into your avg. You probably diden't eat and drink enough to fuel the tank so the headwind (eating) and the heat ( drinking ) got to you nonetheless good job on maintaining 30km/h on a 30+km route is very well done :)
I came back to cycling at 2020. I was riding my cross bike and my AVG speed was about 22-23. After some time I was able to do trips with AVG 24 kmh (with quite comfortable pace). Then I've bought new tires with better Rolling resistance. Upgraded to 25 kmh;) this year I have bought my first road bike 😊. Now I can ride with AVG speed about 26 ;) so my conclusion is: - train more to be able to raise an FTP much above 200W . - lose weight! - bike and its equipment Has significant impact on speed.
Since i buy gravel bike i did 27 km/h average on 50km distance where half of distance was on gravel. I think riding only on tarmac with a little narrower tires would be easy to do 30 km/h (now i have 45 mm tires width) which is quite much. I think changing it to 32mm would do the job for tarmac.
Don't try that in a city, traffic lights will kill your speed. Driving in Berlin with average 30+km/h an hour and dropping to just 22 km/h cause of all the stops :(
One of the problems for me hitting 18mph is riding mostly in a city with stop lights and stop signs 😕 I need to follow the last step and plan my route better 😂
"Prevailing wind" - that's kinda hard here on the east coast of Denmark, where the wind pretty much only blows from the west, unless I want to end in the sea 😂
same in belgium, i'm flying to work in the morning hitting 40 km/h avg's usually But then once done working you know whats coming, that pure west headwind :D It's all good aslong as it's under 30km/h headwind anything above that is soul crushing 😢
Increasing your average fitness. Add cross training into your cycling schedule. Work on the core & legs with wall sit, crunches, kettle bell lifts etc...also work your ride from zone 2 the add zone 3, 4 & so forth...
Before you apply any of these tips, first, ask yourself: Why? I feel most of these tips will impact or compromise your riding experience just for the sake of showing off. Just riding flat roads, perhaps dangerous main roads just to show a 30 kph number on Strava? I dunno, the truth is always hidden in the numbers, so my average is often significantly lower than 30 kph when I roll through those unforgiving local hills but it is more rewarding than impressing people. Sure, we've all been there once, just riding an hour in the drops on a flat road to achieve the "30 kph ride" but I personally have other goals in my cycling game ... and I think, you should also primarily challenge yourself and enjoy riding.
We couldn't agree more Florian! We all love cycling for our own reasons, there is time and place for riding fast but it's not the be all and end all. Did you catch our Slow Cycling doc on GCN+ 👉gcn.eu/france , Jack Thurston showing us life in the slow lane... Looks good to us 👀
avg speed is a thing which entirely almost depends on external factors. so in my opinion we need to focus more and more on avg watts. u could be cycling 30-40 kmph avg on flat lower grade roads for miles! but be averaging 200 watts since its easy on those roads but meanwhile u could be doing 22 but hitting monster numbers like 300-350 watts avg since its a hilly route now thats wayyy more impressive in my books thn just avg speed numbers..
Watts mean very little either, because watts is very much dependent on physical size. Even the fat bastard at the back is going to obliterate me in a straight power test if he's 6'6" and 120kg compared to my 5'4" and 56kg. On the flat the big out of shape fellas are always going to be faster, but show me a hill though ;-)
Go over a few hills and get to Poland, there will be a few (very small) hills along the way, but when you clock the wind mills stopped because there's not enough wind on that day, there's only a combine harvester wider than the road to slow you down every now and then. And then you get into the flat country and zip down a dual carriage way lined with trees which sort of make a tunnel over it, not much wind can get through that and Polish drivers are pretty friendly to us cyclists... I'm not very good with the tallest mountains, though I climbed a few of em, on a bike and off it, but it's relatively easy to increase your average kph if you wish to do so:)
Happy I can now regularly manage 30kph+ over 1hr with only 750m climb no matter the wind if its below 40kph gusts. Tailor your effort to the headwind. Don't fight it at max threshold. Save that for your tailwind. Its more useful saving the watts for the 30mins with a tail wind than using the Watts up in sapping spikes to counter head/side gusts. I also find it easier to pace the headwind on part 1 of the route, the second half I can go ballistic knowing I have home waiting after max effort. Aside from that yet to do the old keep the wind on your back and get a train home. Done the opposite once major headwind for 70 miles and I got a flat then train home :(
Tip about lashing out on equipment to gain 'speed'. As young rider in the 70's with our steel and aluminium (Alan) bikes we would ride at an average of 20 miles an hour. In the late 1990's in my mid to late 30's, when training I would also ride at the same speed on my Aluminium 9 speed bike. Around 2015 I bought a carbon fibre Italian number and alternately rode both my aluminium and carbon bike over around 200 kilometre runs to find...guess what...the speeds were the same 30 - 31 kph ( I now live in Germany). The most interesting and in certain ways most disappointing factor (to me) was that a mid spec'd carbon setup seemed to make very little difference for the average rider (like me) when riding on mildly hilly as opposed to mountainous terrain...In the end unless you put some serious cash on the table for a fast carbon wheel set or a high end aero frame its mainly down to the pain factor, you only get out what you put in...
For loops, go out on open roads with the wind at your back. The wind direction may change. Also, come back through wooded areas where the headwinds will be calmed.
I disagree, head out towards the headwind when you are the most fresh and strong, then when you are more tired on the way home you have the tailwind to assist you and help maintain the speed
@@huntos83 Yup, People that shy away from headwind are just cheating themselves imho, Its like people that only ride in groups thinking they are 'fast' but if they ever have to go alone in a headwind you'll see them ride at 20 kmh xD
@@huntos83 I used to do that, but I can't tell you how many times the wind has changed directions during the ride. But I do agree with you for short loops. It's wonderful to have the wind at your back for the return. 'Still like my clever trip, though, of using wooded roads for heading into the wind, whether or not it's at the beginning or end of the ride.
I'm an amateur cyclist but due to not having to deal with traffic lights and stops really being that I get to ride on a nice wide shoulder paved highway here I can average over 30 quite well!
Easiest/cheapest additional ways to get more speed in addition to above, in my opinion: clean, well-lubed drive train (preferably waxed); tight fitting kit; fast-rolling and properly inflated tires (see the silca tire pressure calculator). For the highly motivated, you can shave your legs and get aero socks. For a bit more investment, a good aero road helmet is probably your next best watts/$ upgrade.
18.6 mph average. Home to my girlfriend's parent's static caravan. 100km. Summer outings in 1980s. Peupeot PX10. 42 x 23 lowest. 20 mph on that bike was 220 Watts. 280W 60 minute tests in those days. ( When I was 26. I'd been riding a bicycle hard for 20 years by then. Yes, It's best to start early. )
I got a power meter and stopped caring about my average speed. Now, I think, I go slower on average than I did when Strava segments were the only measure of performance.
I recently did my first ride over 30kph average, at least the first 2.5-3h until I had to go through a town with too many traffic lights and was quite proud of myself. I‘d add in to use carb drinks as far as possible. You have to drink anyway and it saves fumbling with the bar wrapper and getting out if the aero position.
I cut open all my bars at home with scissors. Hate it when I m exhausted to work on the plastic. Of course that only works with the solid food. It’s so good to grab it and slide it directly in your mouth. That way I eat slowly and chew more. I guess the stomach can use the food sooner if it’s very good chewed
The only way to get better at going faster is to push down on the pedals harder. Sounds crazy but it’s true. If you want to get better at going 20mph, then go 20mph.
@@gcn As I'm from the flattest country on earth (Netherlands) I'm mostly in zone 2 with zone 3 intervals, works for me. Mostly solo rides, so pushing isn't really interesting. Should gather some friends at some point.
@@gcn they’ll of course definitely help. After the ride, I analyze the wind with the “my windsock app” and report and most of my rides are always over 50% headwind. This the my usual area/route and time I ride. Wasting more power effort fighting the wind gets tiresome.
I'm from Brazil and there are many reasons that make 30 km/h AVG outdoor the holy grail for amateur cyclists. Drivers don't respect us at all, not every road has a shoulder and they usually have a poor asphalt. Plus, I live in a town close to the shores and it winds A LOT over here. I don't own an indoor bike trainer and I dare to bet I'd reach 30 Km/h AVG easily that way, since I managed myself to get this performance outdoor. But sometimes it's damn hard to keep that AVG speed due to the conditions mentioned before.
just train a lot I did it on a 10kg aluminum bike with shimano claris and 32mil tyres but now were going quick got some new tyres some nice 28mil continental grand prix 5000 these make you quick
For smaller climber types there’s one essential method that should bring about huge improvements in your times. For three and a half winter months get off the bike and get yourself down to the gym. Do leg press, leg extension and leg curls. Then after a 20 minute recovery spin on the gym exercise bike with your feet tied (toe clip straps) to the pedals, whack the resistance up and sprint to max effort for as long as you can. Finish off with 30 minutes easy spin. Do this gym routine two times per week not more because quality is key and you need to be recovered. One weekend endurance ride out on the bike is sufficient.
if theres bushes of tree's that can block sidewinds, stay close to them to catch as less wind as possible, same goes with buildings or parked cars. Pick a line where theres less things on the road that could give you resistance, like cracks or leaves.
It's easy in one direction with a tailwind. It's slightly more of a challenge on an out and back circular route which includes the headwind but not a tough average to achieve for two or three hours.
I once did a century ride with a group, where I averaged almost 34 kph (21 mph). The trick? 1) A flat route with little wind, 2) efficient pace lining, 3) Good support (we even had a sag wagon to carry extra bottles and gels, just like the pros), and 4) a significant amount of training beforehand to be able to maintain the pace. It all paid off!
Set the bike computer to pause when speed go under 6 km/h. That help with red light and full stop sign. Ride out ind headwind use 80% effort. Ride Home in tailwind go max effort.
Can do it on my road bike in shorter triathlons distances of 20-40 km but doing the 90km ride in a half ironman is only 27kph. 30kph is now the target for the longer rides, with more and better training planned. First tip is don't drop your fuel on the road because clumsiness. Paid bigly for that...
I would say get a cycling computer such as one of those Garmin’s. I still use my edge 500. That way you can see your mph and use that as a “guide” to stay at a steady pace. Also, getting down into the drops while head on into the wind you’ll see that you can maintain your speed with the same effort and possibly even gain 1-1.5mph vs sitting upright. You can see the difference on the display. If you didn’t have a cycling computer to look at you wouldn’t feel the difference & maybe get discouraged.
@@graememorrison333 Everybody needs own motivation: one will enjoy relaxing ride, another needs to smash these intervals. So many options to enjoy such a simple activity like cycling 🤣
Hey... I'm feeling a whole lot better about my cycling now! I'm a keen fitness cyclist, but not one of the long distance guys, and definitely not a racer. But I can average a shade under 20 mph on a Sunday morning 15-miler. The course I usually take is roller-coaster, too. No long, very steep hills, but some shorter, tough climbs all the same. I must be better than I thought! I'm 64 and was a distance runner for 30-odd years before switching to cycling (years of pounding the pavements take their toll), so I have a decent level of cardio conditioning, anyway. I always used to do regular interval (fartlek) sessions as a runner, so can testify to their effectiveness in improving performance. Great tips. Thanks.
I admit i was hoping it was about gaining the strenght to go against the wind and so on XD still loved the vid specially with the energy you always have truly a motivating guy with a great smile.
Adjust your shifting to the elevation loss/gain to maintain a balanced power output. It'll save you energy and grants you a more profitable momentum. It'll become a second nature in no time.
Tips to increase your speed from Hank who got dropped before the start of the Alpe d'Zwift is like getting tips from Si about what colour your socks are
Commute 30km a Day. what helped me to get up to 30 km/h, was a wahoo computer and Caden's sensor. I try to get up to 90rpm in avg. And grinding gears to keep it.
The trick is to improve your speed in the slow sections. Avoid urban driving on your route, improve your climbing and cornering-teqnique. That is far more important than maximum the high speed. If your position is to aero so you can't breeth properly even in the highest position your averege speed will not go up, that's for sure. And then of course, ask yourself if the averege speed on a part of the route is so important. For me one goal have been to come up to 25 kph on the hole route. Including urban bikelanes, windy parts and uphills. Have manage it a few times but struggle with the consistancy of my training, that stop me.
Pacing yourself up the hills and bombing down doesn't increase your average speed, it tires you out making you slower, that doesn't mean coast every downhill, just don't knacker yourself going downhill. Get the the speed up quickly at the top of a hill then coast at an enhanced speed
Missed in my earlier comment: group rides!! Learn how to ride in a group, find a group that goes fast and ride with them as long as you can. Don’t worry about getting dropped, it happens to everyone
I was going to say, that’s only 18.6 mph and depending on your ride profile, it can be done by even semi-decent weekend cyclist. Don’t get me wrong, doesn’t happen often because as stated, if your ride profile for that ride is conducive to as many downhills as flats, you can do it. I average most rides around 16.5-17 but I do some climbing and never just flats. I am more amazed by a pro’s ability to go mid 30’s in a pace line. That is hard! If I can maintain 25 in a pace line for a few miles I feel like King Kong!
@Steve K not sure myself as I am no sports cyclist trainer that computes or interprets such computations. I just know on true all out flats with calm winds to do a 25 mph average for a few miles is good for me. I have cycled decades and ridden locally with some old pro riders that put me to shame! I maintain my own being advid advanced daily rider as I say. I usually maintain the average speed I stated with mixed terrain.
Ride hard, ride far, ride often. The speed is the least important to focus on for increasing it. You can cheat your way there with a faster bike or other methods, but even on a shitty and heavy all-purpose budget bike, 30km/h or more is doable. It's all about the resistance and putting every hour into it.
Dear viewer - do a little more reading into nutrition than just ‘a bar an hour and switch to glucose later’ [or similar]. There are things like ingestion rates (if you eat too much you either can’t absorb it and/or it will inhibit fluid uptake [potentially leading to dehydration]). Temperature - the weather type (because of the importance [or not, if colder] of fluid uptake) will also impact how much to ingest. Have a read up (my one observation is that many studies don’t account for the subjects’ starting point of muscle glycogen depletion - so I start taking glucose after 20 mins in a ride that will be longer than 1 hour). Walked away and then needed to add - a lot of the sports products are actually too sugary for the correct balance of ‘sugar’ v fluid ingestion. All the best.
I'm not a power or speed rider I just enjoy rides on my bike, however I do know the power bar and gel combo works, I recently took part in 10K run at the halfway point I ate a small power bar to help me handle the hills and when I got to the 8.5 km mark I took one those gels in my case it was SIS gel and it helped me get to the finish line, LOL this was my first 10K at 60 I'm not setting any speed-distance records but I did finish in 1:25. I switch off walking and running sprints with bicycling one day of riding and one day of walking.
Fitness is key, but i dont agree with doing interval sessions for that goal. Riding >30km/h over a whole ride for 2 or more hours is not done at FTP (or VO2max). So improve your base first. If you can ride at 3W/kg in Zone2 for several hours, you can relatively easy ride 30km/h on a flat course with an aero-position.
for me my training is chill ride or a warm up for atleast 20kmins with a 20kph maintain and then a interva or max effort l for 10km and then try to push a maintain pace for 30
Perhaps going for a ride on dirt roads if you are able to OR on a road where you have to pedal stronger in order to try to keep the same speed as you usually managed to achieve.
My limit is about 19mph average over 30+ miles and 1500ft elevation. Any further or steeper and my speed drops a bit lower unfortunately. My bike and wheels are alloy though so I'm guessing I'd go quicker on a carbon aero bike
When you live in a hilly area like me you don't have anything else to compare to though. Most of us don't ride around on the flat, where I agree 20mph average over the same distance would be a lot easier. Where I live there are plenty of 10% gradient hills
LOL!! Great fun & very cheeky indeed. Like the Irish blessing "May the wind be always at your back." Top tip #1 DON'T enter The Dutch Headwind Cycling Championships (rather, scratch that, gcn, how about ENTERING Hank in them for being so cheeky? He would just fly across that dam on a single speed Omafeits right? The drag only QUADRUPLES in a headwind of 80 mph. Piece of cake for Hank who loves a challenge! Top tip #2: ALWAYS ride down hill. Ollie would say "Take a ski lift back up again. " Thanks for the laughs gcn, keep them coming!
Sub 3h 100k, golden standard. If you do it Z2, you're fit. Source: I've done 100km@35,4km/h solo but it was years back. I just did my first "long" ride in two years, 120km@30km/h. Legs take time to go away, whereas your vo2max is gone in just couple of weeks. My advice is, ride a lot but don't frown on the recovery rides. I stalled for a long time until I started doing the recovery rides, despite doing them I was still hitting 33km/h average on the 300-500km weeks. My recovery rides were 30km/h, though. I'm a rouleur, jealous of the sprinters doing 2-3 45min high intensity workouts a week and calling it cycling when I do 65-90km 3-4 times a week plus the recovery rides plus the high intensity or the long rides to conform with the rule 5 🤭😂
What tips do you have to improve your average speed? ⏱🚴
Learn how to corner properly & maintain speed through a corner
HIIT
For a long run start slowly and increase your effort through the ride, rather than starting at a gallop and then running out halfway through.
Let someone younger and faster use your Garmin.
Going downhill!
Avoid traffic and trafficlights.
Based. Ride in a velodrome.
That's the key. On city my av speed is 28kmh because traffic lights and traffic, roundabouts etc. All the time I riding only countryside roads, my av speed goes over 34kmh.
Yeah, avoid traffic and traffic light people 😬
@@Chronostra yeah or do that
My average if traffic not heavy is 19mph, I yet to reach 30 average, so know that as still hit traffic lights
@@mlee6050 19mph= 30kmph mate. You're already there!
I found that lowering my weight from 80kg to 40kg in my Zwift profile doubled my speed.
Just like everyone else then!
😂
Wow who would have thought.
Protip: set your head unit auto pause speed higher. That way it won’t count when you go slower than that and you average will go up!
I don't think it will matter if you upload it to strava. I've tried this, but Strava always shows a lower speed
This is like cheating in a card solitaire... :)
@user-sj9mj3bf2m please explain how not to record location for someone who wants to upload the ride on strava and no appear like a indoor ride and completely ignore the hills not matter how little they are. I believe you an an expert in these things.
@@dn6008 why ?
Bodge.. that's a bodge for sure 😂
I increased my speed to thirty, by changing units from imperial to metric.
Easy! 😂
🤣
Never stop pedalling. Get into the drops at least when descending. Keep pushing on descends. Start small ascends with momentum.
Keep those legs spinning 😵💫
That sounds like a Zwift session. Can't even rest on 70 km/h descents 🙈
Always plan routes with the right of way in mind. For example if you're doing a loop in a country with traffic on the right side of the road, always plan the route clockwise so that the majority of turns are to the right. That way you don't need to wait for oncoming traffic for the majority of junctions.
Great tip! It all comes down to planning 🙌
I guess you live in the US, no such rule here in Belgium for example :p .
Every junction is ALWAYS a place to slow down or even stop, there are some cases that you get priority as a cyclist but I wouldn't recommend to assume other drivers will respect that xD
@@cherriagana but if you are turning off on a road to the right you can go round the corner with some speed, if you are turning to the left you have to cross traffic in the other lane so there is much more chance you have to stop
Thank you very much for this tip!
@@huntos83 oo I see didn't account for that since it's illegally here to ride on the road for most parts of flanders (If there is a bikelane you HAVE to ride on that, altho some don't but you can get fined for that).
We got bikelanes next to almost every road that will force you to stop/slow down on junctions and if not there will be traffic lights on it :D
This is why I love to ride in the countryside on the gravelroads.
Be young, as a 66 year old rider I think those days of maintaining a 30 kmh or 18 mph are behind me. The best I have been able to maintain lately is about 25 kmh or 15 mph over a 25 mile ride with about 1000 ft of elevation gain and loss, with a slight breeze. Keep on pushing the pedals.
One of my tri buddies is 69 and averages 30km/hr in most 70.3s, regardless of course! I think it really just depends on your skill as a cyclist and how long you've been cycling for.
@@jeromeibanez2891 I agree. I am turning 59 and averaging 29kmph on a 40km ride with 350 meters of elevation gain.
@@shyamfootprints972im like 17 and cant even average 30kmh. I average like 24-25
@@Zheren69 just keep training.
That's still impressive
As a bang average middle aged cyclist, the way I increased my average was to remember it is like motorway driving, it's not your top speed that determines your Ave but your lowest. So if your target is 30khp,rolling when you can above that, roll into climbs faster but don't smash the first bit of the climb and crawl over the top. Pace up the climb finish over the top strong and get above your target ASAP and then recover above your target speed. Work on your cornering speed, and road awareness, try to roll through roundabouts if it's clear and safe. Riding along side people with far more ability than me, it is clear they rub far less speed off at corners and junctions etc. If you have to contrive the situations into your farvour, then that's the ride Ave speed not your own natural Ave. You are just kidding yourself.
Sounds like smoothness is key! Keeping the ride fluid and moving 🙌 We guess you are avoiding busy areas? 🗺
I went to AERO route recently as for a long time I avoided using my drop-down bars for years as my hips would eventually start hurting. I have recently tried to tackle this by adding hip stretches and strengthening into my workouts. The pain is now gone and using the dropdown bars helps me maintain a good speed against the wind, and straight roads as well as giving me more power on hill climbs when seated. I was about 3km faster last month last time I checked on my usual route and losing weight gradually hope to be 5-7km/hr fast by year-end.
I've been trying this for nearly a year now got to 29km/h. Thanks so much for this video!
I don't mean to boast, but in my racing days, I always managed 30km/hour on a racing bike. (32km/hour, 20 miles/ hours actually) once riding 200 miles alone in ten hours. I regarded it as normal then. I did then ride at that time a lot of miles, summer and winter. Now I am 70 years old, and not quite so fast. 🙂 I do still ride though, but touring, not racing.
Super impressive! 200 miles in Ten hours is a great result!!! 🙌 Great to hear you are still enjoying cycling.
The key workout sessions for me to break through 30kph was zone 2 training!!! I was stuck at around 26kph for years on a plateau. A few months of zone 2 training with one or two interval, tempo, or sprint sessions a week let me absolutely smash through 30kph average speeds on 30km to 40km routes.
I only had 6 to 7 hours a week for training with roughly 80% of the time per week being in zone 2.
Zone 2 is a game changer 🙌 Do you enjoy those slower long rides?
@@gcn Absolutely enjoy them. You can really soak in the experience instead of managing the suffering.
what pace would zone 2 be?
@@harrydelaney6623 how longs a piece of string?
What is the total elevation on your typical 40 km rides when you hit that 30kmph average speed?
I always stay on wooded and sheltered in the headwind and exposed roads in the tailwind. Helps a lot
Also smooth roads that are well maintained help. Less rolling resistance, faster speeds. Man do I love a newly paved road
Very true!
Good point strongly agree. I’d add try to avoid single track or narrow roads even if they’ve been resurfaced.
Ive been riding fixed gear throughout the winter season in preparation to do a 100km loop around the city in under 3hrs - fixed with a planned overage of 34km/h. My sighting run was 75km at 2h15min avg 32.
Oooof that is some speed 👀
@@gcn If I achieve my personal goal, I'll tag you in my IG post for proof. 👌I might give it a whirl this weekend.
Wow! It looks like this video was made for me. I have set myself this goal of getting to the 30kmph average speed which to me represents the holy grail of my cycling efforts. My goal on my usual route which is a 40km loop with average traffic, starting and ending at my doorstep, with a total elevation gain of about 350 meters. I have slowly increased my average from 25kmph to 28.3kmph which I did just the last week. I use clipless pedals and a performance bike which is entry level by GCN standards, that has Tiagra components and a very good alu frame. I will turn 59 this August and I usually ride solo but the head wind is not that much of an issue on my rides. I really hope to crack this 30kmph sonic barrier before August. The last 1 kmph is the hardest as I have realized. The one tip that helped me is to feel my legs, feel my legs and feel my legs for the entire ride.
59 and 28 avg is very good man ! keep pushing never stop :)
what might also help you is a little stretch and mind muscle connection training before a ride ( takes 1 min ) just pumping as much blood through your legs by contracting and holding that for atleast 10 seconds
This will give you atleast 0.5 avg more because you'll have a better mind muscle connection while pedaling
This is what got me over 30kmh when i first started out years ago although i'm somewhat younger then you hehe
I finally did it this morning….30.1 kmph on the onward route of 34kms. Felt good no doubt. But the return journey crushed me….could barely average 24kmph thanks to the heat and sudden headwinds that showed up. I am still considering it done and dusted, even if it was just one way. The total elevation gain was about 300meters each way, so it wasn’t a flat ride, which I feel is cheating…..
@@shyamfootprints972 Tbh, you should count both ways into your avg.
You probably diden't eat and drink enough to fuel the tank so the headwind (eating) and the heat ( drinking ) got to you
nonetheless good job on maintaining 30km/h on a 30+km route is very well done :)
I came back to cycling at 2020. I was riding my cross bike and my AVG speed was about 22-23. After some time I was able to do trips with AVG 24 kmh (with quite comfortable pace). Then I've bought new tires with better Rolling resistance. Upgraded to 25 kmh;) this year I have bought my first road bike 😊. Now I can ride with AVG speed about 26 ;) so my conclusion is:
- train more to be able to raise an FTP much above 200W .
- lose weight!
- bike and its equipment Has significant impact on speed.
Since i buy gravel bike i did 27 km/h average on 50km distance where half of distance was on gravel. I think riding only on tarmac with a little narrower tires would be easy to do 30 km/h (now i have 45 mm tires width) which is quite much. I think changing it to 32mm would do the job for tarmac.
Another option to cycle with friend and change positions i noticed than cycling behind someone is much easier...
Don't try that in a city, traffic lights will kill your speed. Driving in Berlin with average 30+km/h an hour and dropping to just 22 km/h cause of all the stops :(
One of the problems for me hitting 18mph is riding mostly in a city with stop lights and stop signs 😕 I need to follow the last step and plan my route better 😂
Make sure you keep a clean bike - saves energy if the drivetrain is running well!
Great tip 🫧 If you need a hand deep cleaning your bike Manon is on hand 👉 th-cam.com/video/AncXRMRxWJM/w-d-xo.html
"Prevailing wind" - that's kinda hard here on the east coast of Denmark, where the wind pretty much only blows from the west, unless I want to end in the sea 😂
So get the train out and ride home 🤷♂️
same in belgium, i'm flying to work in the morning hitting 40 km/h avg's usually
But then once done working you know whats coming, that pure west headwind :D It's all good aslong as it's under 30km/h headwind anything above that is soul crushing 😢
Increasing your average fitness. Add cross training into your cycling schedule. Work on the core & legs with wall sit, crunches, kettle bell lifts etc...also work your ride from zone 2 the add zone 3, 4 & so forth...
Before you apply any of these tips, first, ask yourself: Why?
I feel most of these tips will impact or compromise your riding experience just for the sake of showing off. Just riding flat roads, perhaps dangerous main roads just to show a 30 kph number on Strava? I dunno, the truth is always hidden in the numbers, so my average is often significantly lower than 30 kph when I roll through those unforgiving local hills but it is more rewarding than impressing people. Sure, we've all been there once, just riding an hour in the drops on a flat road to achieve the "30 kph ride" but I personally have other goals in my cycling game ... and I think, you should also primarily challenge yourself and enjoy riding.
The only thing worth boasting about to me is efficiency.
@@neoneherefrom5836 How would you do that when you can't put it in a number such as your typical riding speed or FTP? 😁
@@DoNuT_1985 sure you can
fastest rider for the least amount of effort
We couldn't agree more Florian! We all love cycling for our own reasons, there is time and place for riding fast but it's not the be all and end all. Did you catch our Slow Cycling doc on GCN+ 👉gcn.eu/france , Jack Thurston showing us life in the slow lane... Looks good to us 👀
Great tip on the gel & sports bar order. Would always love to see more workout/training/stretching insights.
avg speed is a thing which entirely almost depends on external factors. so in my opinion we need to focus more and more on avg watts. u could be cycling 30-40 kmph avg on flat lower grade roads for miles! but be averaging 200 watts since its easy on those roads but meanwhile u could be doing 22 but hitting monster numbers like 300-350 watts avg since its a hilly route now thats wayyy more impressive in my books thn just avg speed numbers..
not everyone has a power meter.
Watts mean very little either, because watts is very much dependent on physical size. Even the fat bastard at the back is going to obliterate me in a straight power test if he's 6'6" and 120kg compared to my 5'4" and 56kg. On the flat the big out of shape fellas are always going to be faster, but show me a hill though ;-)
Go over a few hills and get to Poland, there will be a few (very small) hills along the way, but when you clock the wind mills stopped because there's not enough wind on that day, there's only a combine harvester wider than the road to slow you down every now and then. And then you get into the flat country and zip down a dual carriage way lined with trees which sort of make a tunnel over it, not much wind can get through that and Polish drivers are pretty friendly to us cyclists... I'm not very good with the tallest mountains, though I climbed a few of em, on a bike and off it, but it's relatively easy to increase your average kph if you wish to do so:)
Happy I can now regularly manage 30kph+ over 1hr with only 750m climb no matter the wind if its below 40kph gusts. Tailor your effort to the headwind. Don't fight it at max threshold. Save that for your tailwind. Its more useful saving the watts for the 30mins with a tail wind than using the Watts up in sapping spikes to counter head/side gusts.
I also find it easier to pace the headwind on part 1 of the route, the second half I can go ballistic knowing I have home waiting after max effort.
Aside from that yet to do the old keep the wind on your back and get a train home. Done the opposite once major headwind for 70 miles and I got a flat then train home :(
Tip about lashing out on equipment to gain 'speed'. As young rider in the 70's with our steel and aluminium (Alan) bikes we would ride at an average of 20 miles an hour. In the late 1990's in my mid to late 30's, when training I would also ride at the same speed on my Aluminium 9 speed bike. Around 2015 I bought a carbon fibre Italian number and alternately rode both my aluminium and carbon bike over around 200 kilometre runs to find...guess what...the speeds were the same 30 - 31 kph ( I now live in Germany). The most interesting and in certain ways most disappointing factor (to me) was that a mid spec'd carbon setup seemed to make very little difference for the average rider (like me) when riding on mildly hilly as opposed to mountainous terrain...In the end unless you put some serious cash on the table for a fast carbon wheel set or a high end aero frame its mainly down to the pain factor, you only get out what you put in...
For loops, go out on open roads with the wind at your back. The wind direction may change. Also, come back through wooded areas where the headwinds will be calmed.
I disagree, head out towards the headwind when you are the most fresh and strong, then when you are more tired on the way home you have the tailwind to assist you and help maintain the speed
@@huntos83 Yup,
People that shy away from headwind are just cheating themselves imho,
Its like people that only ride in groups thinking they are 'fast' but if they ever have to go alone in a headwind you'll see them ride at 20 kmh xD
@@huntos83 I used to do that, but I can't tell you how many times the wind has changed directions during the ride. But I do agree with you for short loops. It's wonderful to have the wind at your back for the return.
'Still like my clever trip, though, of using wooded roads for heading into the wind, whether or not it's at the beginning or end of the ride.
I'm an amateur cyclist but due to not having to deal with traffic lights and stops really being that I get to ride on a nice wide shoulder paved highway here I can average over 30 quite well!
Easiest/cheapest additional ways to get more speed in addition to above, in my opinion: clean, well-lubed drive train (preferably waxed); tight fitting kit; fast-rolling and properly inflated tires (see the silca tire pressure calculator). For the highly motivated, you can shave your legs and get aero socks. For a bit more investment, a good aero road helmet is probably your next best watts/$ upgrade.
Great tips, tyres helped a lot for me and ditching the square wheels for a nice round set 😂
18.6 mph average.
Home to my girlfriend's parent's static caravan. 100km. Summer outings in 1980s.
Peupeot PX10. 42 x 23 lowest.
20 mph on that bike was 220 Watts. 280W 60 minute tests in those days. ( When I was 26. I'd been riding a bicycle hard for 20 years by then. Yes, It's best to start early. )
30km/h is the goal for this season. Digging the timing of these videos in late March.
We've got your back 🙌 That is a great rummer goal!
I got a power meter and stopped caring about my average speed. Now, I think, I go slower on average than I did when Strava segments were the only measure of performance.
I recently did my first ride over 30kph average, at least the first 2.5-3h until I had to go through a town with too many traffic lights and was quite proud of myself. I‘d add in to use carb drinks as far as possible. You have to drink anyway and it saves fumbling with the bar wrapper and getting out if the aero position.
I cut open all my bars at home with scissors. Hate it when I m exhausted to work on the plastic. Of course that only works with the solid food. It’s so good to grab it and slide it directly in your mouth. That way I eat slowly and chew more. I guess the stomach can use the food sooner if it’s very good chewed
@@danslasher5243 Good idea! Don‘t get me started on gels that rip just-not-open on the first try.
Find a loop around a lake with few or no stops and keep going, stronger for longer 👍
I barely get a constant 20 km/h average, my highest was around 24, but 3-4 years ago I was at about 7-10, so at least I've got that going for me 😁
just keep going man, good job and keep working on them i trust u that ull be lightning fast one day!
@@aryanram02 thanks, man!
I feel this…. ❤
The only way to get better at going faster is to push down on the pedals harder. Sounds crazy but it’s true. If you want to get better at going 20mph, then go 20mph.
Increased fitness is the thing that helps me the most, all the other things come as you go IMO.
How are you pushing that fitness? Zone 2? 👀
@@gcn As I'm from the flattest country on earth (Netherlands) I'm mostly in zone 2 with zone 3 intervals, works for me. Mostly solo rides, so pushing isn't really interesting. Should gather some friends at some point.
Easy…. Avoid the wind at all costs.
How about those tail winds 💨
My country would like to have a talk with you, lol
i love curry. no can do
@@gcn they’ll of course definitely help. After the ride, I analyze the wind with the “my windsock app” and report and most of my rides are always over 50% headwind. This the my usual area/route and time I ride. Wasting more power effort fighting the wind gets tiresome.
I'm from Brazil and there are many reasons that make 30 km/h AVG outdoor the holy grail for amateur cyclists. Drivers don't respect us at all, not every road has a shoulder and they usually have a poor asphalt. Plus, I live in a town close to the shores and it winds A LOT over here. I don't own an indoor bike trainer and I dare to bet I'd reach 30 Km/h AVG easily that way, since I managed myself to get this performance outdoor. But sometimes it's damn hard to keep that AVG speed due to the conditions mentioned before.
just train a lot I did it on a 10kg aluminum bike with shimano claris and 32mil tyres but now were going quick got some new tyres some nice 28mil continental grand prix 5000 these make you quick
For smaller climber types there’s one essential method that should bring about huge improvements in your times.
For three and a half winter months get off the bike and get yourself down to the gym. Do leg press, leg extension and leg curls. Then after a 20 minute recovery spin on the gym exercise bike with your feet tied (toe clip straps) to the pedals, whack the resistance up and sprint to max effort for as long as you can. Finish off with 30 minutes easy spin. Do this gym routine two times per week not more because quality is key and you need to be recovered. One weekend endurance ride out on the bike is sufficient.
if theres bushes of tree's that can block sidewinds, stay close to them to catch as less wind as possible, same goes with buildings or parked cars. Pick a line where theres less things on the road that could give you resistance, like cracks or leaves.
Um. Averaging 30km/hr is easy: brake a lot. Geez, you guys.
Easy if you ride on baby terrain or or chase tailwinds…
@@dominicbritt Bahahahahaha. Try training for more than 6 months.
These videos are aimed at people who have never ridden a bike or about that level.
It's easy in one direction with a tailwind. It's slightly more of a challenge on an out and back circular route which includes the headwind but not a tough average to achieve for two or three hours.
I once did a century ride with a group, where I averaged almost 34 kph (21 mph). The trick? 1) A flat route with little wind, 2) efficient pace lining, 3) Good support (we even had a sag wagon to carry extra bottles and gels, just like the pros), and 4) a significant amount of training beforehand to be able to maintain the pace. It all paid off!
Recently did a Self supported 103 miles with 3200’ ride 20.1 mph average 62 years old as part of a group.
A few months pushing a good resistance while remaining in Zone 2, eating and drinking while doing so, will produce the strength required.
Zone 2 for the win! Even Pog is at it 👉th-cam.com/video/at3MPoK53dU/w-d-xo.html
Set the bike computer to pause when speed go under 6 km/h. That help with red light and full stop sign. Ride out ind headwind use 80% effort. Ride Home in tailwind go max effort.
Watching this whilst on the turbo and I thought my bike had a squeak. Time to get your bike to Bridgewood,Hank.
Eat the night before, leave early. Be as light as possible. Stretching can literally increase 3-5kph. Prepare everything the night before.
Can do it on my road bike in shorter triathlons distances of 20-40 km but doing the 90km ride in a half ironman is only 27kph. 30kph is now the target for the longer rides, with more and better training planned.
First tip is don't drop your fuel on the road because clumsiness. Paid bigly for that...
There are some level routes here where my average is around 50 in the Velomobile. Unfortunately it's in general a hilly area.
I would say get a cycling computer such as one of those Garmin’s. I still use my edge 500. That way you can see your mph and use that as a “guide” to stay at a steady pace. Also, getting down into the drops while head on into the wind you’ll see that you can maintain your speed with the same effort and possibly even gain 1-1.5mph vs sitting upright. You can see the difference on the display. If you didn’t have a cycling computer to look at you wouldn’t feel the difference & maybe get discouraged.
I have an e bike and (recently) a vintage Specialise with drop bars, much slower despite light weight!
The big "3" for all cyclists's goals:
a) avg > 30 km/h,
b) 300 W FTP
c) 100km < 3hrs
Where you are with your goals? 😀
a) avg > 20 mph
b) avg > 290 watts
c) 100 miles < 5 hours
Not obsessing with stats anymore and just enjoying riding a bike
avg > 40km/h
400W FTP
100km < 2.5hrs
Forgot to say i have a TT bike 😶
@@graememorrison333 Everybody needs own motivation: one will enjoy relaxing ride, another needs to smash these intervals. So many options to enjoy such a simple activity like cycling 🤣
Hey... I'm feeling a whole lot better about my cycling now! I'm a keen fitness cyclist, but not one of the long distance guys, and definitely not a racer. But I can average a shade under 20 mph on a Sunday morning 15-miler. The course I usually take is roller-coaster, too. No long, very steep hills, but some shorter, tough climbs all the same. I must be better than I thought! I'm 64 and was a distance runner for 30-odd years before switching to cycling (years of pounding the pavements take their toll), so I have a decent level of cardio conditioning, anyway. I always used to do regular interval (fartlek) sessions as a runner, so can testify to their effectiveness in improving performance. Great tips. Thanks.
I live in a valley, so always choose to climb with the wind at my back and return downhill into the wind
Close-fitting clothing, aerodynamic helmet, low position, narrow handlebars (40 cm), no climbs and no traffic lights
i agree with the tip of ride with the same direction of the wind. also, a high and lighter cadence like 95 would help.
I admit i was hoping it was about gaining the strenght to go against the wind and so on XD still loved the vid specially with the energy you always have truly a motivating guy with a great smile.
20mph through tintern now Hank you naughty boy 😂
40kmh tail wind ride only is very achievable and 33 kmh on an out and back circular.
Adjust your shifting to the elevation loss/gain to maintain a balanced power output. It'll save you energy and grants you a more profitable momentum. It'll become a second nature in no time.
I love the brake less.... I lay it down just go..... lol. Great tips.
How do you know we are aiming for 30 kmph
Are the now listening to our thoughts
it would be interesting to see gcn channel sprinters compete, like olie and sebastias for example
Tips to increase your speed from Hank who got dropped before the start of the Alpe d'Zwift is like getting tips from Si about what colour your socks are
Interesting one about fuelling up. Bars then gels.
I use HT MTB on tarmac max avg i got solo ride is 31kmj
Commute 30km a Day. what helped me to get up to 30 km/h, was a wahoo computer and Caden's sensor. I try to get up to 90rpm in avg. And grinding gears to keep it.
The trick is to improve your speed in the slow sections. Avoid urban driving on your route, improve your climbing and cornering-teqnique. That is far more important than maximum the high speed.
If your position is to aero so you can't breeth properly even in the highest position your averege speed will not go up, that's for sure.
And then of course, ask yourself if the averege speed on a part of the route is so important. For me one goal have been to come up to 25 kph on the hole route. Including urban bikelanes, windy parts and uphills. Have manage it a few times but struggle with the consistancy of my training, that stop me.
Pacing yourself up the hills and bombing down doesn't increase your average speed, it tires you out making you slower, that doesn't mean coast every downhill, just don't knacker yourself going downhill. Get the the speed up quickly at the top of a hill then coast at an enhanced speed
Missed in my earlier comment: group rides!! Learn how to ride in a group, find a group that goes fast and ride with them as long as you can. Don’t worry about getting dropped, it happens to everyone
I was going to say, that’s only 18.6 mph and depending on your ride profile, it can be done by even semi-decent weekend cyclist. Don’t get me wrong, doesn’t happen often because as stated, if your ride profile for that ride is conducive to as many downhills as flats, you can do it. I average most rides around 16.5-17 but I do some climbing and never just flats. I am more amazed by a pro’s ability to go mid 30’s in a pace line. That is hard! If I can maintain 25 in a pace line for a few miles I feel like King Kong!
25 with a draft is like 18.6 solo.
@Steve K not sure myself as I am no sports cyclist trainer that computes or interprets such computations. I just know on true all out flats with calm winds to do a 25 mph average for a few miles is good for me. I have cycled decades and ridden locally with some old pro riders that put me to shame! I maintain my own being advid advanced daily rider as I say. I usually maintain the average speed I stated with mixed terrain.
Ride hard, ride far, ride often. The speed is the least important to focus on for increasing it. You can cheat your way there with a faster bike or other methods, but even on a shitty and heavy all-purpose budget bike, 30km/h or more is doable. It's all about the resistance and putting every hour into it.
Dear viewer - do a little more reading into nutrition than just ‘a bar an hour and switch to glucose later’ [or similar]. There are things like ingestion rates (if you eat too much you either can’t absorb it and/or it will inhibit fluid uptake [potentially leading to dehydration]).
Temperature - the weather type (because of the importance [or not, if colder] of fluid uptake) will also impact how much to ingest.
Have a read up (my one observation is that many studies don’t account for the subjects’ starting point of muscle glycogen depletion - so I start taking glucose after 20 mins in a ride that will be longer than 1 hour).
Walked away and then needed to add - a lot of the sports products are actually too sugary for the correct balance of ‘sugar’ v fluid ingestion.
All the best.
I honestly wouldn’t have thought that 30kmh/18.6mph average was considered all that quick on a road bike.
Isn’t it pretty standard?
I'm not a power or speed rider I just enjoy rides on my bike, however I do know the power bar and gel combo works, I recently took part in 10K run at the halfway point I ate a small power bar to help me handle the hills and when I got to the 8.5 km mark I took one those gels in my case it was SIS gel and it helped me get to the finish line, LOL this was my first 10K at 60 I'm not setting any speed-distance records but I did finish in 1:25.
I switch off walking and running sprints with bicycling one day of riding and one day of walking.
Long strait roads, wind assisted 👍
Fitness is key, but i dont agree with doing interval sessions for that goal. Riding >30km/h over a whole ride for 2 or more hours is not done at FTP (or VO2max). So improve your base first. If you can ride at 3W/kg in Zone2 for several hours, you can relatively easy ride 30km/h on a flat course with an aero-position.
Thanks for the video!
Use a UCI illegal bike.. aero, weight less than 6.8 kg.. tire max 23 mm pressure minimum 8.5 bar 😁
Made it one time on my commute home from work. More a gravel bike than a dedicated road bike, I had to drive like a maniac 😂
Just put a sail on your bike and always have the wind at your back. Brilliant.
My target is 30 km per hour uphill...
for me my training is chill ride or a warm up for atleast 20kmins with a 20kph maintain and then a interva or max effort l for 10km and then try to push a maintain pace for 30
Perhaps going for a ride on dirt roads if you are able to OR on a road where you have to pedal stronger in order to try to keep the same speed as you usually managed to achieve.
My limit is about 19mph average over 30+ miles and 1500ft elevation. Any further or steeper and my speed drops a bit lower unfortunately. My bike and wheels are alloy though so I'm guessing I'd go quicker on a carbon aero bike
When you live in a hilly area like me you don't have anything else to compare to though. Most of us don't ride around on the flat, where I agree 20mph average over the same distance would be a lot easier. Where I live there are plenty of 10% gradient hills
If you have stops in your route. Set your bike computer to auto pause when below 5-7 mph.
I took 2 hours off my century time by making one small adjustment… switching from miles to kilometers on my head unit!😂
LOL!! Great fun & very cheeky indeed. Like the Irish blessing "May the wind be always at your back." Top tip #1 DON'T enter The Dutch Headwind Cycling Championships (rather, scratch that, gcn, how about ENTERING Hank in them for being so cheeky? He would just fly across that dam on a single speed Omafeits right? The drag only QUADRUPLES in a headwind of 80 mph. Piece of cake for Hank who loves a challenge! Top tip #2: ALWAYS ride down hill. Ollie would say "Take a ski lift back up again. " Thanks for the laughs gcn, keep them coming!
I am flabbergasted you didn't mention things like an aero bike, helmet, clothing... The "free" gains
A 35 avg (solo) would be great as if you can do 35 steady alone then 39-40km/h on a gran fondo / event /race will be no big deal.
Nice & Thanks :)
I needed this
Sub 3h 100k, golden standard. If you do it Z2, you're fit. Source: I've done 100km@35,4km/h solo but it was years back. I just did my first "long" ride in two years, 120km@30km/h. Legs take time to go away, whereas your vo2max is gone in just couple of weeks. My advice is, ride a lot but don't frown on the recovery rides. I stalled for a long time until I started doing the recovery rides, despite doing them I was still hitting 33km/h average on the 300-500km weeks. My recovery rides were 30km/h, though. I'm a rouleur, jealous of the sprinters doing 2-3 45min high intensity workouts a week and calling it cycling when I do 65-90km 3-4 times a week plus the recovery rides plus the high intensity or the long rides to conform with the rule 5 🤭😂
How about adequate rest, so (if you're an adult) getting your 7-8 hrs. of sleep prior to riding?
Currently I am chasing the 35km/h average.
Some of the tips in this video might work for that as well.
Same. GCN, please make a follow up video how to get to 40 km/h 😅
I believe the team aspects would be way bigger in that video.
Years ago i averaged 30km for 160km . Youth and training😅.
@@perpetualgrin5804 30 is not the problem any more. 35 is the goal.
@@denisspratt926 I couldn't imagine that speed for 5-6 hrs. Good luck.
Tbh switching to a electric bicycle was nice still get a workout in and you go fast :D 54kmph here
54 or 45 ?? xD
@@WeallAreAdults 54kmph or about 33mph