what is a good cycling speed

2 min read 22-12-2024

Knowing what constitutes a "good" cycling speed is highly subjective. It depends heavily on factors like your fitness level, the type of riding you're doing (road, mountain, gravel), the terrain, and even the weather. This article will break down how to determine a good cycling speed for you, regardless of your experience level.

Defining "Good" Cycling Speed: It's Relative!

There's no single magic number. A "good" cycling speed for a seasoned pro cyclist tackling a flat road race will be vastly different from a beginner enjoying a leisurely weekend ride. Instead of aiming for a specific speed, focus on improving your speed over time.

Factors Affecting Cycling Speed:

Fitness Level: A beginner will naturally have a slower average speed than a seasoned cyclist. Don't compare yourself to others; focus on your personal progress.
Terrain: Hills, mountains, and even strong headwinds will significantly impact your speed. Expect lower speeds on uphill climbs and into the wind.
Type of Riding: Road cycling will generally yield higher speeds than mountain biking or gravel riding, which often involve more technical challenges and obstacles.
Bike Type: Your bike's geometry and components play a role. A lightweight road bike will be faster than a heavy mountain bike.
Weather: Headwinds, rain, and extreme temperatures all impact speed and endurance.

How to Measure Your Cycling Speed:

Most cyclists use cycling computers or smartphone apps (like Strava, Komoot, or Ride with GPS) to track their speed. These tools provide valuable data, including average speed, maximum speed, and distance covered.

Using Metrics to Understand Your Progress:

Instead of focusing solely on speed, consider these metrics:

Average Speed: This gives you an overall picture of your typical pace over a specific ride or period.
Cadence: This measures your pedal revolutions per minute (RPM). Maintaining a consistent cadence is crucial for efficiency. Aim for a cadence between 80-95 RPM for most riders.
Heart Rate: Monitoring your heart rate helps gauge your exertion level. Stay within your target heart rate zones to avoid overtraining.
Power Output (Watts): More advanced cyclists use power meters to track their power output, a measure of the force they're putting into the pedals.

Average Cycling Speeds by Experience Level: (Approximate)

These are very rough estimates and depend heavily on the factors mentioned above:

Beginner: 10-15 mph (16-24 km/h) on flat terrain.
Intermediate: 15-18 mph (24-29 km/h) on flat terrain.
Advanced: 18+ mph (29+ km/h) on flat terrain.

Important Note: These speeds are averages. Expect variations based on the terrain and conditions.

Improving Your Cycling Speed:

Consistent Training: Regular rides, incorporating intervals and hill training, will improve your fitness and speed.
Proper Nutrition and Hydration: Fueling your body correctly is essential for optimal performance.
Bike Maintenance: Ensure your bike is well-maintained and properly adjusted.
Technique: Improve your cycling form and technique for greater efficiency. Consider seeking coaching.
Strength Training: Incorporate strength training to build leg strength and power.

What's a Good Cycling Speed for You?

The best way to determine your "good" cycling speed is to track your progress over time. Set realistic goals, gradually increase your training intensity, and focus on improving your fitness and technique. Don't compare yourself to others; celebrate your personal achievements!

Conclusion: Enjoy the Ride!

Ultimately, a "good" cycling speed is a speed that allows you to enjoy the ride. Whether you're aiming for personal bests or simply enjoying a leisurely spin, focus on consistency, proper training, and having fun. Remember to prioritize safety and always wear a helmet.