Is it feasible to push my average speed to 25 mph and the maximum speed to 40 mph?

Question

The aim of this question is to enquire rather I have reach my maximum potential as a solo female bicyclist.

My new ride is a Cannondale Synapse Feminine Carbon 3, with Shimano Ultegra SL Compact, 34/50 crank and a Shimano Ultegra 12-27 rear cog. On my daily 23 miles commute, I can cruise at around 17 to 21 mph, on a fairly flat terrain. During an all-out sprint, I clocked at 28 mph.

Is it feasible to push my average speed to 25 mph and the maximum speed to 40 mph?

Answer 1

Possibly  on the 25mph.  I don't know about the 40mph.

First, congrats on the new ride.  Sweet!

Second your speeds are similar to mine.  I'm a mens Cat 5 racer, and my average speeds run in the 19-20mph range.  My sprint hits 30mph.

Now, let me give you some benchmarks.  Let's look at the 40mph.  That's what the pro sprinters are reaching at the end of a stage in a final pack sprint.  That information comes from what announcers (Phil Liggett and Paul Sherwen) report frequently.  When I say sprinter, I'm talking about Robbie McEwen and the like.  Lance Armstrong was not pulling those speeds often.  Close, yes, but he was not a pure sprinter.

And the average speed.  In our local 20k time trial, the overall winner this year averaged 29mph.  He's also a member of the Jelly Belly pro cycling team.  The fastest member of our team (a Cat 4) averaged 24.44 mph on the same course.  A local Cat 4 woman averaged 23.61.

For you to average 25mph on your commute, you're going to have to do in in 55:12.  That assumes perfect conditions, of course.  What's your time running now?

Kristin Armstrong should be your motivation.  She's one of the top three women's time trialists in the world.

25mph is possible, but we are talking race speeds here.  It's time to get training!  Go for it.

EDIT 1: Read "The Cyclist's Training Bible" by Joe Friel.  It's a major reference.  Also, check the USA Cycling website for a licensed coach in your area.

EDIT 2:  Thanks to MR for the props.

EDIT 3:  By the way, I run Ultegra with a 50/34 and 12/25 or 12/27 or a SRAM 11/26, depending on the wheelset I'm running.  50/11  gives a gear inch slightly larger than 53/12.  Compact cranks rock!

Answer 2

OK... Lawn Gnome... interesting?

Zinn has a great answer. I agree average speed to 25 is possible 40 top speed - not likely.

I note you say you do 17-21 average. Through the years I have noted that quite a few cyclists can hit that range with ample riding time and effort. It's the 21+ speeds that are hard to break through though, it requires more and smart training along with "good genes" - your genetic aptitude. Simply put not everyone can average 25 even with all the training in the world.

That being said, it sounds like you're at the point where you need to train smart. Try hooking up with a club, read a few training books. With a club you will get valuable advice, coaching, group training, motivation etc. Reading training material will provide background information and overall training information.

Answer 3

Hi Kate

It would take a great deal of determination and quite a lot of training. My belief is that both of these goals are possible.

From the little I know of you, I have an inclining that you are not lacking in determination. Weather you are prepared to do the training in is a question best answered, only by you.

Hear is a link that should give you an idea of the sort of effort that would be involved to achieve these goals. (The heading is for Yin's benefit)

http://aorcc.com/?id=2008womanstimetrial

These solo time trials a held over a distances of 28km (17.5 miles).  If memory serves me correctly your commute was 11.5 each way so that should make it a tad easier goal.

(25mph = 40.23 km/h)

With your current gearing to do 40 mph you would need a cadence of 122 rpm in top gear. Not impossible but I would suggest higher gearing. (Probably need some Mitsubishi eclipse draft too.)

Edit ***** For the doubting Thomas's that don't think the girls can go over 40 mph.(64.37 km/h).  Check out Willy Kanis's AVERAGE speed for the last lap. Fair bet she came over the line a fair bit quicker. There would have been no tailwind or even the slightest hint of draft assistance.(Scroll past the pictures.)

http://www.mearessisters.com/Sydwc07.htm

Both goals would require heaps of work and determination. Yes, there are people that wouldn't achieve them no matter how hard they tried. Then there are a lot more people that will NEVER try.

If you "go for it" you stand a much greater chance of getting there. Excuses are like bums, everybody’s got one. Just like in genetics some are better than others.

****Yeah***** two down thumbs.(almost as good as a best answer) Must have struck a raw nerve. I hope that particular somebody burrs up enough to work towards goals rather than inventing excuses not to try.

Answer 4

Not really feasible, but is attainable.

http://www.wisil.recumbents.com/wisil/sp...

Cycling is a sport, which requires the use of a bicycle. The Oliver brothers organized the first competition on May 31, 1968. In cycling sports in most cases, is a test for endurance rather than speed. The fastest speed according to the Encyclopedia Britannica was 204.73 kph in France on July 16, 1962 by Jose Meiffret. It might seem extremely fast, but that is nothing compared to the speeds achieved today with our advanced technology.

Other than the rider's training, genetic make up and competitiveness, the bicycle is the key aspect in speed and efficiency. This bicycle, called "the Ultimate", along with its rider Bruce Bursford, broke the world speed record of 334.6 km/h. This design was made aerodynamically efficient to cut down wind resistance. Just a gentle breeze? No, 90% of the resistance you feel is from the wind. This aerodynamic drag is made up of air pressure drag and direct friction, which pulls you backwards. Thus a drafting technique is used. The cyclist rides behind a larger vehicle or another cyclist that cuts through the air and 40% of the cyclist's energy is conserved. It is proven that cycling is the most efficient way of traveling because it takes only 100 calories for a cyclist to burn, for a result of 4828.03 m, while a car would die out after 85.34 m with the same amount of energy.

Aileen Chou -- 2001

http://www.hypertextbook.com/facts/2001/...

I am buying a hub motor power assist that states it can do 25-38 mph.

Solar panels to recharge it, 25 mile cruising range, more with pedal assist.