How fast on a bike?

[garneska]

I am a runner but have been adding a spin class to my routine, sore hip from Goofy. Thought it would be a great way to get cardio without pounding. I really enjoy it.

My question is how far should i be going? I realize it all depends on gear etc but if i spin for an hour how many miles should i do? My normal running pace is about 9:30 min miles. I did the goofy this year in 2:11 and 4:46. I was thinking 20 miles per hour in spin would be close. Just hard to determine if i am working myself as hard as I should.

Thanks

 

[jmasgat]

I'm not sure how to answer this. I also do one spin class/week as part of cross training. (And as a reference point: 52,Female with slightly faster times for 1/2 and full)And that is how I look at it-cross training. The spin class I do (and I'm sure most are similar) mixes up hill work, sprints, jumps,etc. It's a great cardio workout, but I don't analyze it more than the fact that I am getting 60 minutes of a fairly strong cardio workout. I'm not sure how you would equate to mileage of any type. I suppose if you had a heart rate monitor, that would be useful--you could look at HR zones and equate it to a specific type of run workout. I admit I own one (with my Garmin) but have yet to use it.

So I guess I'm no help!

 

[WalkingintheFog]

I figure it's prob closer to 25k or more. That's 15.5 miles or more an hour.
On my regular exercise bike, just pedalling along watching TV, at low resistance, I usually do 20k in 1 hr.

On the Spin bike, there's both faster pedalling ... so more distance, but also slower pedalling because of higher resistance, so less distance.

And in our 1 hr class, there's usually 10mins or so of stretching.

The spin bikes don't have speedometers nor odometers, but I had figured it at 25k, and also asked the instructor, and his estimate was also at 25k.

Anyone else come up with anyelse?

 

[John VN]

I think you should use a heart rate monitor with your workout and forget about distances. Time in your zone is the important factor, IMO. This is my goal when out on the road bicycling.

Today I road a 101 miles keeping my heart rate within the lower aerobic zone to mid zone. When I ride a shorter 60 miler I am in the upper zone.

I had 1 year of training before completing this year's Goofy by only walking. My 1/2 split was 2:21 and finished the Full in 4:56:28. By working in the aerobic zone while bicycling, it made it much easier to walk faster with an elevated heart rate. By spinning in your aerobic zone for a given time it will allow you to run with an elevated heart rate for longer periods of time. The rapid pedaling will also enhance your fast twitch muscles, neccessary for a faster stride thus reducing your times.

I am a 60yo M with knees that prevent jogging or running so I speed walk not racewalk. Looking to complete next year's Goofy Full in 4:10 to 4:20.

 

[cewait]

I am a cycle instructor and am often asked about how far we travel in a class.


The answer.........



maybe an eighth of an inch - depending on how well your leveling pads are adjusted.


Seriously, an indoor class is all about riding in a heart rate zone. There is not an easy way to estimate distance on a spinner. Focus on riding a couple classes a week in an aerobic zone and 1-2 a week following an anaerobic interval profile. Instructors and many class members hate a pure aerobic profile but it is the most important profile you can ride.


Oh, yielding to class member pressures I did some research on my personal HR profiles and find that I can match heart rate profiles and can make correlation between class and road at about 15-18 miles in an hour. The hour including a 10 minute warm up and a 10 minute cool down. I mark 18 miles per hour of coaching a cycle class.

Note that this correlation does not work on a mountain bike or a tri bike, only my road bike. I think my tri bike equates to more like 20-22 miles and the mountain bike 10-12 miles.

 

[fashionista311]

a related question - for those of you who cycle outdoors, what do you guys think the "average" mph speed? i just got a beautiful new roadbike for my birthday (yay!) and i went on my first ride on sunday. i have ALOT of work to do before i get comfortable on the bike and worry about speed and heart rate and all that jazz - but once you have the skill set for the bike, is there an "average" pace one should aim for?

 

[cewait]

Great present!

It's all about you as far as pace goes. Your pace will be based on you cardio engine (i.e. how well you turn oxygen into energy), your leg strength, your technique, your comfort, and the wind! Other than that it depends on if you are riding in a pace line or solo and the wind! Oh I might have failed to mention that the wind plays a big factor.

Seriously, there are a lot of factors in determining a good average speed. For me, I feel short changed if I fail to see a 2x on the front of the average speed on my tri bike but feel real lucky to see a 12 on my mountain bike.

For a newby I would challenge you to find comfort and try to average 15 mph for an hour (cover 15 miles not just average with the bike computer – they do not average time spent at zero). It is not a real fast speed but can take folks some time to get there. While you work to get there, work on hand positions; top bar, brake hood and in the drops. Get a feel for how the bike handles in all these positions. You will find a favorite but you need to be equally comfortable in all positions. Start to get a feel for how you attack the wind; and better, take advantage of it. The worse winds are those that hit you at around 30-45 degrees from straight on. Within a short amount of time you should be in the 17 mph range and from there it is all about training and riding time.

Get comfortable on the bike taking water, reaching for a gel and even more importantly, looking around to check traffic.

Learn side of the road maintenance. Learn how to change a tire and carry the tools, tube (2) and pump (CO2) to repair a flat. Bring a small bike wrench so you can tighten a loose screw. Always check your bike before riding off. Make sure the wheels are secure, tires are free of defect and have the proper pressure and that the brakes are working. You do not want to get to your first intersection and find that you cannot stop. Your bike will love you better if you wipe it down after every ride. Nothing pedals easier than a clean and well lubed bike.

Find a group to ride with and learn how it feels to ride in a group. This is not necessary but it will teach skills that might not be otherwise learned. You should develop some comfort riding in a group of other bikes. It is scary as #$#&% at first but you will quickly learn how to ride with others around. It’s not that difficult but does require a skill set and communication with others so that road hazards are avoided. The direct benefit of this is cutting wind resistance. A group of riders can ride considerably faster than a solo rider.

I would start to wear your HR monitor now. Do not worry about what it is saying – use it for statistics only. Make a mental note of your course and speed and then compare that with HR.


Finally, if you do not have one…get a helmet and wear it. Every time. No questions. Even down the drive and to the mail box. All it takes is one small incident and bang you go down. I went 8-9 years before a big crash but in 2009 I had three. Two broke helmets. Also, wear gloves while riding. They ruin the tan line but the padding provided during a normal ride help to cushion the jolting felt along the road. Also a great pair of bike shorts is worth the cost multiplied.

Finally, be friendly. We (bikers) have a right to the road but it is only a right, not a gift. Wave, talk to riders as you pass, smile at the truck who is miffed by your presence. Make it a point to ask cyclists on the side of the road if all is well. Call out debris and intentions when riding in a group.


Sorry, went long but I am really excited that you have a bike and want to get you headed along a good path. I see a lot of folks this time of year in my area that are truly clueless. They have a bike but nothing else. I have stopped and changed flats more time than I can count – several on bikes whose riders neverthought about a flat. All it takes is a really bad ride or two and your new bike will be a dust collector hanging from the ceiling in the garage.

 

[elainesj]

Cycling is fun I got into road biking last year because I decided to do a 200k ride to raise funds for The Lung Association.

I don't pay too much attention to distance in spin. In the spin classes I've done, the instructor tells you to run your resistance to 60 %, 70% or whatever and I find that's a great gauge for me to tell if I'm working at a high intensity. You do want to try to stay in the 90RPM range unless you are climbing lots of hills....and that goes for when you're on the open road as well.

On the open road, I've found 15 miles/hr is a good spot to start for many riders (and I ride with beginners from all types of athletic backgrounds - from fit to couch potatoes!). Leisurely recreational riding go around 12 miles per hour or so. Cycling groups in my area typically go between 18 to 20 miles per hour for their mid-level group. The experienced riders typically average about 21 miles per hour or more depending on wind, terrain, and distance.

I'm still new at this all and I'm not too interested in achieving high levels of speed - as long as I can do the 200k ride, I'm happy LOL - so I myself aim for about 15-18 miles/hr. I've been working out all Fall in a cycling bootcamp type thing in a school gym so hoping to improve my speed and endurance this season and average 18-20 miles/hr.

 

[Tiger Lily 03]

What a great question. I have no idea about bicycle training since I am purely a recreational bicyclist. This has been very informative.

 

[garneska]

Thanks for all the info. I have thought about doing a tri but am not a cycler or a swimmer. Started with the spin class to check it out. Am enjoying spin but had not thought about all the cycling things coach has mentioned.

Thanks for the advice....maybe i will get out of spin and get on the road...

 

[fashionista311]

thanks for all the tips guys! i just need to work out getting comfortable on the bike. i physically am already capable of pretty decent bike speeds it sounds..unfortunately, every time i would, i would have a panic attack and slow down because i thought i was going to die

my bike is still down south with my parents until may (my dad is a ironman triathlete who has been cycling for years and years, and my mom has been cycling for a few years now too) so it made sense to buy it down there at their shop with their discount so i could come down and practice a few times before it gets warm up here.

once i do get the bike here though, i am thinking about looking into hiring a tri coach/cycling coach for a couple of sessions. i am having trouble perfecting the starting and going - and where i live is super hilly, so i know i need major help with the gear shifting. learning how to take water and (eventually) gels on the bike would be a nice bonus, but i have no shame in stopping for a bit for food and drink until i get more comfortable.

i think running will always be my true love, but i'm looking forward to having a new toy to play with!