Avg speed - Training vs Racing

[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!!

 

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

 

yip....the guys rode each other into the ground op that hill!!!!

 

[Comebackboy]

From my side' date=' 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!!

[/quote']

 

He has a very good point!! You need to look at what your goal is and where you want to perform and do good... You can not go on avg that much... I once did a 250km ride on my own with and avg of 33km/h... But then again it was in bloem where there are no hills what so ever!!! and please Lord my I not have to ride that far in such a boring place again!!! But then just a couple of weeks later I got dropped in a race where the avg I think was some stupid like 39 km/h.  But at that stage i didnt start with my interval training...

 

So rather look at what you want to achieve, see what is neccesary for that to happen and what you need to do.  Then focus on the training for that.  The avg speed is just a extra luxury on your computer and should not really be measured for training... Rather look at avg watts per Kg to see where you are going

[Guest colonel]

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??

 

 

Not saying its my secret