Distance and Speed Goals
Discussion
So in my younger years I spent alot of time cycling, pretty much MTB's out in the Yorkshire dales. Now fast forward a few decades and I've caught the road biking bug in a big way.
I've had a Fuji Transonic carbon aero bike for almost 2 years and until recently it was sparcely used. I've since started riding frequently with a mate who's been into it for years and clearly much more able than I am. One thing I've found though is I've progressed alot quicker because I'm competitive and keen to keep up.
Keep up I can't, but the gap is closing a little now. We've only been riding about a month, but during that time it's 3 to 4 times a week doing a 50km loop.
Whilst I'm not going to set any records alight, I've been seeing the progression even in that short space of time. My initial pace was around 25km/h, so just around 2hrs. Today, 4 weeks in and I'm now doing the same 50k loop at 30.5km/h average and around 1hr40. Is that good progress? I'm not sure but it got me thinking how others have done from jumping on a bike, setting goals and what they've achieved.
The main thing for me is the enjoyment and peace whilst cycling (particularly deep out in the Dubai desert) but its nice to see improvement too. I promised myself a posh bike when I breached the 30km/h average but I've now changed that to 35km/h. There is nothing wrong with my current wheels but I am highly interested in the Look 795 blade RS Proteam.
A few snaps and generic Google pics of desert track that I ride (it's not quite the Yorkshire Dale's but its still great!)
I've had a Fuji Transonic carbon aero bike for almost 2 years and until recently it was sparcely used. I've since started riding frequently with a mate who's been into it for years and clearly much more able than I am. One thing I've found though is I've progressed alot quicker because I'm competitive and keen to keep up.
Keep up I can't, but the gap is closing a little now. We've only been riding about a month, but during that time it's 3 to 4 times a week doing a 50km loop.
Whilst I'm not going to set any records alight, I've been seeing the progression even in that short space of time. My initial pace was around 25km/h, so just around 2hrs. Today, 4 weeks in and I'm now doing the same 50k loop at 30.5km/h average and around 1hr40. Is that good progress? I'm not sure but it got me thinking how others have done from jumping on a bike, setting goals and what they've achieved.
The main thing for me is the enjoyment and peace whilst cycling (particularly deep out in the Dubai desert) but its nice to see improvement too. I promised myself a posh bike when I breached the 30km/h average but I've now changed that to 35km/h. There is nothing wrong with my current wheels but I am highly interested in the Look 795 blade RS Proteam.
A few snaps and generic Google pics of desert track that I ride (it's not quite the Yorkshire Dale's but its still great!)
Edited by MTK1919 on Thursday 17th September 19:42
ecs said:
I love riding Al Qudra - good work on the average pace improvement. I always find the straight between Bab Al Shams and the start/finish to be a shocker. There always seems to be a headwind no matter what direction you're going in!
Cheers! I used to think of that as the final straight too but at 17km it's a 1/3 of the entire loop. It can be completely demoralising if you've gone anticlockwise and you go into that with a headwind at the end of your ride.
I alternate the direction between each ride, so I do try and ignore which might be the best way. Traditionally I'm a bit quicker going clockwise round but my fastest time above was anticlockwise.
I went out the other day and it was 26c and breezy. It almost felt cold!
Well to bring this up to date. I haven't cracked the 35km/h average yet, it's amazing how tricky that is even after loads of riding on the same route. I'm sticking around the 30 to 31km/h pace but sometimes dipping lower.
I've done a couple of longer rides recently to mix the training up a bit. I've done a few 70+k's, last week a 88k and and today I blasted in a 113k stint.
I'm far from a fit rider but good prep makes a HUGE difference for me. Wake up and ride and I'm fecked. Have time to fuel up and I can eat this distance up (and probably more) no problem. I know that sounds obvious but impromptu rides are probably not my thing.
Latest effort.
I've done a couple of longer rides recently to mix the training up a bit. I've done a few 70+k's, last week a 88k and and today I blasted in a 113k stint.
I'm far from a fit rider but good prep makes a HUGE difference for me. Wake up and ride and I'm fecked. Have time to fuel up and I can eat this distance up (and probably more) no problem. I know that sounds obvious but impromptu rides are probably not my thing.
Latest effort.
113km and less than 300m of climbing, it must be a flat old route!
Just like you, I can't do morning rides. I know people who can get up, have breakfast and smash out a really hard session before work, but I feel so unfit in the mornings. Even with a big breakfast, I just can't hold the power early on, I'm definitely better in the evening. By the looks of the roads where you're at, I guess midday rides are off the cards. Direct sun and 40 degree temps don't sound fun.
Intervals will definitely help you improve. Building a strong aerobic base and raising your FTP will let you ride at higher power for longer. A mix of tempo riding sessions in zone 3 for the length of time you want to stay "in the zone" for will help you build up, throw some interval sessions in too and you'll find your performance improving in no time.
Or, get some better aero wheels and clothing to get some extra watt savings. If you really want to hit some big speeds, get a TT bike, but maybe that would be moving the goal posts. Your friend might swap to a TT bike if you do and then you'll really struggle to catch him.
Just like you, I can't do morning rides. I know people who can get up, have breakfast and smash out a really hard session before work, but I feel so unfit in the mornings. Even with a big breakfast, I just can't hold the power early on, I'm definitely better in the evening. By the looks of the roads where you're at, I guess midday rides are off the cards. Direct sun and 40 degree temps don't sound fun.
Intervals will definitely help you improve. Building a strong aerobic base and raising your FTP will let you ride at higher power for longer. A mix of tempo riding sessions in zone 3 for the length of time you want to stay "in the zone" for will help you build up, throw some interval sessions in too and you'll find your performance improving in no time.
Or, get some better aero wheels and clothing to get some extra watt savings. If you really want to hit some big speeds, get a TT bike, but maybe that would be moving the goal posts. Your friend might swap to a TT bike if you do and then you'll really struggle to catch him.
Thanks for the comments chaps, thats very helpful! I think me and my bike is probably due another fit. I wasn't 100% convinced at the last place that did it.
I think the speed will come with more fitness. I find I set off probably too quick, recover than build back up speed as the ride goes on.
Yeah the desert is pretty flat to be honest and I'm longing for some green, hilly scenery. That said, the desert is a beautiful place in its own right. Some days we get some quite strong head, tail and side winds, particularly on the open plains. This compensates (kind of) any hills!
Temp wise, I've done a few rides in 40c and as long as you slap on the sun tan lotion, it's completely fine. It tends to be a dry heat, so once you're moving it's not so bad. Thankfully it's pretty chilly now, so leaving early doors it's around 21c at the moment.
Planning to do some training laps at Dubai Autodrome (if it's open). Pre-covid the track would be open on Wednesday evenings to go burn round. Quite a novelty!
I think the speed will come with more fitness. I find I set off probably too quick, recover than build back up speed as the ride goes on.
Yeah the desert is pretty flat to be honest and I'm longing for some green, hilly scenery. That said, the desert is a beautiful place in its own right. Some days we get some quite strong head, tail and side winds, particularly on the open plains. This compensates (kind of) any hills!
Temp wise, I've done a few rides in 40c and as long as you slap on the sun tan lotion, it's completely fine. It tends to be a dry heat, so once you're moving it's not so bad. Thankfully it's pretty chilly now, so leaving early doors it's around 21c at the moment.
Planning to do some training laps at Dubai Autodrome (if it's open). Pre-covid the track would be open on Wednesday evenings to go burn round. Quite a novelty!
Edited by MTK1919 on Monday 19th October 05:00
outnumbered said:
The required power increase to go from 30 to 35kph average is A LOT more than from 25 to 30...
It's also about the aerobic and anaerobic tank to maintain power to average that speed. No real substitutes for increased time on the bike.35kph for 10km isn't stupid hard.
35kph for an hour takes a lot more.
Holding it for 100km takes a lot of time in the saddle.
I've done almost double the distance this year due to Covid (26k YTD, where last year was 14k at the same point)
This was last Thursday
This was 2 weeks ago:
This was yesterday:
...and by way of reference, this was last year.
The above are all solo rides.....of course, as soon as you ride with a group, the times go down and speeds go up. This was Chicago last year with a group of 100 riders:
I find its best to not look at Strava times 
Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
J4CKO said:
I find its best to not look at Strava times
Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
Know it well, I've never really attacked Artists. My best is 20.5kph ave up there, but 19mph is ridiculous! I've always favoured attack hill there is the Wizard - my best there is 19.7kph ave which gives me 400/121,500 - KOM is well over 24 kph!!Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
More telling is the Cat 'n' Fiddle, featured as Tour of Britain KOM so full pelt pros up there. KOM is stated as just under 20mins, 34kph....but a few non-strava pros have gone under 18mins!! I'm at 26.59 and just under 26kph.
J4CKO said:
I find its best to not look at Strava times
Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
A superhuman indeed, or a regular human with a powerful eBike.Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
Ares said:
J4CKO said:
I find its best to not look at Strava times
Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
Know it well, I've never really attacked Artists. My best is 20.5kph ave up there, but 19mph is ridiculous! I've always favoured attack hill there is the Wizard - my best there is 19.7kph ave which gives me 400/121,500 - KOM is well over 24 kph!!Ares, you will know Artists lane near Alderley and I dragged my carcass up that yesterday and didn't die, had a nosey at the Strava times and the fastest to get up there did it at 19 and a bit miles per hour which I consider a good pace on the flat, never mind up fairly steep hill, must be some kind of superhuman to do that.
More telling is the Cat 'n' Fiddle, featured as Tour of Britain KOM so full pelt pros up there. KOM is stated as just under 20mins, 34kph....but a few non-strava pros have gone under 18mins!! I'm at 26.59 and just under 26kph.
h when carrying excess poundage 
That said, I came down the main hill yesterday and overtook a group of fairly serious looking chaps at a speed I couldn't see as my eyes were watering and the vibration from the crappy road surface, and common sense dictated it was best not to look.
As I get fitter will venture further up out of Macc into the peaks, a lot of it is physical but much of it is mental, and not wanting to kill myself in the process.
My dad is 73 in a few days and did 70 odd miles last week, the gent next door is 86 and is out every few days and he gets about a bit on his bike. So easy to feel old as coming up to 50 but for got a few years in me yet, my main issue is being overweight.
Ares said:
Know it well, I've never really attacked Artists. My best is 20.5kph ave up there, but 19mph is ridiculous! I've always favoured attack hill there is the Wizard - my best there is 19.7kph ave which gives me 400/121,500 - KOM is well over 24 kph!!
More telling is the Cat 'n' Fiddle, featured as Tour of Britain KOM so full pelt pros up there. KOM is stated as just under 20mins, 34kph....but a few non-strava pros have gone under 18mins!! I'm at 26.59 and just under 26kph.
In a one off effort the best amateur hill climbers will be comparable to pro's who are fatigued etc. And actually I imagine the very best amateur hill climbers are world class at going up hills, especially as they tailor all of their training for that, Andrew Feather is a good example of that.More telling is the Cat 'n' Fiddle, featured as Tour of Britain KOM so full pelt pros up there. KOM is stated as just under 20mins, 34kph....but a few non-strava pros have gone under 18mins!! I'm at 26.59 and just under 26kph.
Artists Lane looks to be mostly young UK pro riders in the leaderboard. Certainly not on E bikes.
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