11 Ways To Improve Your Average Speed On A Road Bike

Do you have any tips for improving your average speed?

Kung fu stance work (isometrics for legs).

Well duh

can i apply this on mtb?

As an American, I'm not looking to improve my kph. Can you make one on mph next?

Thank you

I'll add - go on group rides. They will force you to be faster. Pick groups you hang with and move up to faster groups as you get experienced and faster.

honestly, why should anyone care unless they are getting paid to go faster

hanging on to a car does it for me

my local area has hardly any hills ... but i want to train like i have hills but lack the resources to be driving around all over just to go to trails (i live in the middle of nowhere)

Heart rate is, besides spiroergometry, is actually the most direct way to asses your performance levels, not power output or speed.

All those gadgets just add up weight

Dont stop at red lights, for pedestrians etc etc, that way your average speed may increase.

I have a great average speed until I add in hills 😂😂😂

Bicycle is to go out and have fun enjoy the ride. Not about going fast or slow

❤❤❤❤❤❤❤❤❤❤

I dont use the GCN tips for improving speed, rather to stay healthy on the bike. To not wear out my knees completely and to keep some ammount of testosterone whilst still being able to tackle a hill

Do not follow the Muesli Boy diet. My new leaf.

Just a tune up and cleaning my chain got me 10% average speed back on my commuter.

I'm pretty content with my average 21km/hr going up and down hills, with a lot of stop lights, with chunky panniers on the rack, a general windbreaker jacket instead of lycra, and a hybrid commuter bike instead of a light-and-zippy thing. I'm not particularly aerodynamic but I get from A to B :)

Is 20 mph a gd average

Don’t lower your head as you can’t see the road ahead , just had a massive crash last week trying to break my mile record.

Average speed for me right now is 23kmh, max speed is 30kmh, im still a novice cyclist

Study the award winning GM solar that ended up being the EV-1

Don't pull on the brakes, it slows you down!!

Love the bike

A Speed challenge and Connor brings a barbag.

Flat routes don’t exist where I live

One more thing is to do some other sports to. Especially running, some leg-work (lunges) and core-work (situps / crunches) helps your body to provide your power for a longer distance.

19/9/23Lowering my head, shoulders & flattening my back improved my aerodynamic efficiency today 👌🏾👌🏾👌🏾🦋🦋🦋

It would be nice to to compare lycra with casual clothes. I would be interested in exactly how much speed of a speed gain/lose there is. I would also be interested in the difference in power. Maybe you could do some science?

Another way to boost your average speed is to put your Garmin on pause when stopped mode 😆

got the bike of my father, it's in the family since 10years and i've been the first to attempt to clean it. Cleaned it 3hours today. (like high effort cleaning xD) went to a bike shop afterwards, the first thing the staff there said "oh this is a dirty bike". :'D You CAN'T imagine how dirty it was, but i'm cleaning it now every month once and hopefully it will get cleaner with time....

I’ve learned when I need energy, I eat salt or drink chicken broth. My body does gluconeogenisis.

It’s hard to get a good average speed in a City environment due to slowing down for complete stops and working back up to your average speed . Strava only temporarily pauses at a complete stop .

Train on a big gear. Slow cadence, high resistance but don't force the effort. Hydration tops, protein mandatory. Carbs additional. Keep HR down. Train in blocks such as two weeks doing base work only, then a couple of sessions of higher intensity, but only 2% of total volume. I've proved it works.

Get up earlier when all you have is dogs chasing you

The way to increase average is to ride harder when below average like uphill and recover when you are above avg like downhill. The reason is it shortens the time when you are slow and not waste energy to wind when fast.

My GPS unit is set on auto lap mode so I know how fast every 5 miles is. I’m never disappointed when the first two laps are slower because I always finish strong and usually faster depending on the length of the ride.

Que? What is your average speed said no cyclist to another ever.

my average speed is about 20mph but don't know if that is any good

Honestly I prefer slow but voluptuous riders to the faster skinny ones 👀 🤗

8 can easily hit 22 top speed on a mountian bike, flat ground

Now watching master cycling ❤

i love it

Thank you so much for this I use to hit like 30 mph and like an hour ago I hit like 40 mph

whats the app used to plot your root ?

👍