average speeds
apana790
Posts: 76
in General Chat
I was wondering at what sort of average speed you guys train at and what your race everage is. My training averages vary from 27kmh up to 33kmh with my race avg speeds being from 34kmh to 39 kmh dependant on the course. Do you all see such differences between you avg training and racing speeds?
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Average training speed in MIles is around 23 and as for race speed? never take te computer, leave that up to the triathlon gods.
I suppose that must be 30 K but I tend to do drills or spurts as my training buddy calls them.
You youngsters and speed.
I train on Cadence, Power, Heart Rate - i.e. what you put in, and what you get out.
Racing - just go as fast as you can!
FGS Sprint (20km) - 26.4mph
World Long Course Championships (120km) - 23.8mph
Both of these were flat...
Bala Middle distance (80km) - 22.3mph
Horwich Standard (44km) - 21.7mph
Both Very Hilly
Now in training my rides vary from 16-17mph all the way through to over 30mph depending on session.
I always go on feel during a race, if im 'hurting' throughout the bike ie breathing hard sweating my t*ts off then im going as fast as I can go.
But one thing is for sure........ if you train slow you will race slow so make sure you put in plenty of training that is at or above your intended 'race pace'
when you go out for easy stuff I wouldn't bother with it, it will only make you put too much effort in.
I do have the GPS on though when I do hard sessions tho as it helps chart my progress.
Done the same today, ave speed 27kph.
Effort the same, kept constant. Difference was the wind. Yesterday was blowing a gale over the moor roads. Today, hardly a breeze.
Focus on effort as there are too many variables that can cause ave speed to drop. Wind, terrain, your effort, the bike, etc etc