Avg speed - Training vs Racing

[andre_ct]

Just wanted to know...how much does your avg speed from training rides differ from racing?

i do most of my training with my brother (60 - 85km) where i do 90% of the work. i'm trying to gauge where i am fitness wise now

we consistently avg around 29km/h and we do the southern suburb routes i.e. constantia nek, main road, redhill, ou kaapse weg

[Guest colonel]

It would depend on alot of things, weather, wind, mood and route. Some days when doing hill repeats on a training session over 3,5hrs I average 25km/h where some days I do 100km and its an average of 35km/h.

 

 

[AuctionLamb]

you riding basically on your own 29 is a very good avg. especially with all those hills!!!

[andre_ct]

you riding basically on your own 29 is a very good avg. especially with all those hills!!!

 

now thats wot i wanted to hear

 

but seriously, when i look at my training log i see an alomst constant avg...which makes me wonder if i have hit a 'plateau'

[Guest colonel]

You can only do so much on your own.

[Comebackboy]

you riding basically on your own 29 is a very good avg. especially with all those hills!!!

 

now thats wot i wanted to hear

 

but seriously' date=' when i look at my training log i see an alomst constant avg...which makes me wonder if i have hit a 'plateau'

[/quote']

 

So push yourself to go just that one Km/h faster... Or even 0.5 km/h... you have to push yourself a bit further... eventually you get use to the pain...

[SwissVan]

 

Try and vary your weekly training rides and routines i.e.

Note, not necessarily in this order:<?: prefix = o ns = "urn:schemas-microsoft-com:office:office" />

1 day long slow hills

1 day long flat n fast

1 day short fast hill reps

1 day flat easy spinning with fast intervals

 

Variety is the spice of life moes...

 

 

 

[AuctionLamb]

 

 

Try and vary your weekly training rides and routines i.e.

Note' date=' not necessarily in this order:

1 day long slow hills

1 day long flat n fast

1 day short fast hill reps

1 day flat easy spinning with fast intervals

 

Variety is the spice of life moes...

 

 [/quote']

 

on my long rides i do all those sessions!!

[Guest Big H]

Just wanted to know...how much does your avg speed from training rides differ from racing?

i do most of my training with my brother (60 - 85km) where i do 90% of the work. i'm trying to gauge where i am fitness wise now

we consistently avg around 29km/h and we do the southern suburb routes i.e. constantia nek' date=' main road, redhill, ou kaapse weg

[/quote']

 

You do not say what your race averages are, do they vary much from your training averages? On race day many other factors can influence your performance. You may be forced to work harder because the group you are in is stronger than you are. Adrenalin and the vibe of race day can also lead to better performance. You also tend to stock up on carbohydrates and other race foof on a more regulated basis before race day. All of this can lead to better performance.

[andre_ct]

@SwissVan - we do have varied routes, but i've never been one to stick to one thing only during training...maybe the time has come

 

@ComeBack - i do i do  i'm going for that 30km/h avg

 

i've done very little PPA rides, but come 2009 i'll be doing most of them...i'm hoping that is when i will see the results

[andre_ct]

 

Try and vary your weekly training rides and routines i.e.

Note' date=' not necessarily in this order:

1 day long slow hills

1 day long flat n fast

1 day short fast hill reps

1 day flat easy spinning with fast intervals

 

Variety is the spice of life moes...

 

 [/quote']

on my long rides i do all those sessions!!

 

hehehe

 

sunday i saw the daikin boys going up ou kaapse...i was driving though...

the guys were pretty spread out...looked like it was a hard training session

[andre_ct]

Just wanted to know...how much does your avg speed from training rides differ from racing?

i do most of my training with my brother (60 - 85km) where i do 90% of the work. i'm trying to gauge where i am fitness wise now

we consistently avg around 29km/h and we do the southern suburb routes i.e. constantia nek' date=' main road, redhill, ou kaapse weg

[/quote']

 

You do not say what your race averages are, do they vary much from your training averages? On race day many other factors can influence your performance. You may be forced to work harder because the group you are in is stronger than you are. Adrenalin and the vibe of race day can also lead to better performance. You also tend to stock up on carbohydrates and other race foof on a more regulated basis before race day. All of this can lead to better performance.

 

i cannot say conclusively...

i did the West Coast Express and avg'd 32km/h....started S or something with my brother

Nov was in an accident and was off the bike for just over 2 weeks

then had a bad luck Die Burger with my bro getting 2 flats and he dropped out the groups so i had to wait for him (returning the favour of last year)

 

and thats all the rides i did...the rest has been training rides

andre_ct2008-12-23 03:45:19

[Velouria]

 

It would depend on alot of things' date=' weather, wind, mood and route. Some days when doing hill repeats on a training session over 3,5hrs I average 25km/h where some days I do 100km and its an average of 35km/h.

 

 

[/quote']

Where did you find a 100km downhill??

 

[Reg Lizard]

It all depends on who your training partner is.

If your training partner is:-

BMC fan- there's no difference between the two  Een spoed en dis volspoed.

MY 6 year old daugther- 15kph assisted by pushing with the left hand

 

On my own- between 28 and 34kph

 

 

[Christov]

From my side, I do a lot of "alone" rides where my average varies between 28 and 30 km/h, depending on the route I rain on. When I get in a race though, my average goes up to 39km/u, once again depending on the type of race and the route. This does not really bother me since believe in long base rides, building sessions etc.

Personally I believe you should follow a training program. Work towards specific races as your objective and use other races to train, IE bunch riding skills, hill climbs etc.

I race with Vets 50+ and still suck compared to the guys that win our races, but my aim is to get there sooner or later and race with them to the finish.

In the meantime, just enjoy being out there on your bicycle!!

[Moab]

Looking at this... you guys are FAST. I average around the 25km mark. How do I get to 30km/hr average?? I want, I want!!