How to increase yr average speed

[Cycle Fan]

thanks guys for all the input. i agree with the riding solo thing. i did a duathlon 2 weekends ago - thought i was ok on the bike - but got wipped  in the race....my legs just did not keep up with the rest of them...so riding with others was a huge wake up call. only problem is to find a bunch that is a bit stronger than me...most of them are very fast and i'd end up riding solo anyway!  i'm actually a runner so the cycling thing is pretty new...and i'm discovering that i'm using way different muscles! my hams are strong but my quads weak....time on the bike.......

[Konaman]

 If you train for 3 hours at a fast pace, then you can also repeat it in a race. You need to identify your weak points  first, and then work on it,  ie climbing or technical stuff if you want to go fast. Race the hills if you are slow at it.

[Dibles]

Increasing one's average speed comes with time' date=' get miles in the legs, lot's of miles, forget speed and work on muscle memory and focus on endurance at low heart rate levels.
This makes the heart strong and teaches you how to breath.
Once you are comfortable with climbing, long distance, wind etc.etc. then it's time to start doing sprints or speed sessions (search the term "fartlek" ) the runners have it waxed.
Sadly it takes time, lot's of patience and plenty t.i.t.s (time in the saddle.[/quote']

 

This is exactly what my coach has told me.

[ChrisH]

For R40 I'll double your average speed guaranteed.

 

 

 

How it works is, you fit the extra magnet I sell you to your front wheel and the bike computer registers double the speed for the same amount of work.

 

 

 

*George...start the coat*