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Post by angelobryant on Sept 16, 2007 13:22:52 GMT 8
Hi guys, just wanna ask what is your exercise pace or average speed on flats if ever you do road biking using your mountain bike? Lets say your route would only take you 45km round trip. Thanks
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k1ntaro™
All-Mountain Rider
If there's a will, there's a way
Posts: 162
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Post by k1ntaro™ on Sept 16, 2007 14:56:13 GMT 8
20kph would be a minimum pace for me on flats  |
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Post by hyperion on Sept 16, 2007 14:57:48 GMT 8
I try to sustain 20-25kph with short 25-35kph high intensity sprints which is beneficial for increasing endurance and leg power.
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Post by allegra on Sept 16, 2007 20:46:14 GMT 8
On a mtb , I'm guessing an ave. of 21.35kmh
Dont now the distance , but I usually ride an hour or 2 dpende sa sipag
Plus 12 10sec sprints in between
Still sa base training phase , but I've been base training for 3 years now hehe
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Post by angelobryant on Sept 16, 2007 21:17:11 GMT 8
3 years?! by now, you must have a very solid aerobic foundation. 10 second sprints would also significantly increase your lactate tolerance level. me on the other just started training today. wheheehe
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Post by allegra on Sept 16, 2007 21:30:46 GMT 8
3 years?! by now, you must have a very solid aerobic foundation. 10 second sprints would also significantly increase your lactate tolerance level. me on the other just started training today. wheheehe I should but I dont After base training , I usually just stop and repaeat the next year usually because I've lost weight already and thats my goal No, 10sec sprints are too short to have an effect sa anaerobic energy system. It doesnt raise the heart rate . and it shouldnt |
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Post by rocky on Sept 17, 2007 3:22:35 GMT 8
15kph for me.
Inclusive of my senior citizen discount from P M T B of course.
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Post by kulot_salot on Sept 17, 2007 9:37:16 GMT 8
DITTO.  15kph for me. Inclusive of my senior citizen discount from P M T B of course. |
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Post by arcireyes on Sept 17, 2007 9:53:15 GMT 8
my PinoyMTBiker senior sixty-cents discount card book allowing........ same as my kuya rocky  |
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Post by anthrax76 on Sept 17, 2007 11:25:00 GMT 8
i try to maintain 20 - 25 kph, but climbing over flyovers and that stretch of Ortigas going up Meralco slows you down really fast. my 60 km loop around the city takes me 2.5 to 3 hours.
if i'm looping around Amari, i normally would maintain at least 25 kph. a few sprints here and there, be a lead man out once in a while if i'm in a peloton.
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veeduber
Free Rider
i'l try anything twice.... anything that fancies me of course!
Posts: 203
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Post by veeduber on Sept 17, 2007 11:42:24 GMT 8
I plan to get one of those cyclo-comp and concentrate getting an average of 90 rpm cadence.
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Post by angelobryant on Sept 17, 2007 12:23:38 GMT 8
I plan to get one of those cyclo-comp and concentrate getting an average of 90 rpm cadence. that's exactly what i've done. I try to maintain 80 to 95 as much as possible. |
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Post by gadgets88 on Sept 17, 2007 13:06:10 GMT 8
Exercise pace in comparison with Pasyal (relax) pace.
So are we interested in knowing what is an exercise pace?
If I come up with an equation:
Effective biking = a function of leg muscles + heart muscles + lung muscles.
Then I believe that while joining rides left and right may be socially enjoyable and exciting,
it does not work the biker's body scientifically to improve his performance even if he rode every so often.
My question is:
How do I make a program for a newbie rider that will improve his overall strength and stamina drastically
in the shortest possible time, say, 2 years, so that the newbie will be able to ride competitively?
what is the suggested cadence?
minimum heart rate? (75% * (220-age in years))?
maximum heart rate? (85% * (220-age in years))?
training duration of how many hours minimum and maximum?
done 3-5 times a week?
Paging Jon, Wifi and Paul...
what did you do (scientifically) to achieve the kind of level of fitness you have now?
Any tips?
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Post by losiphile on Sept 17, 2007 13:21:26 GMT 8
Ever since using my singlespeed mtb on my route to PEYUPS Diliman every Saturday morning and installing clipless pedals, I'm averaging between 20-22kph on flats, very slight downhill/uphill roads. My gearing is 32X18 (tires are 2.25 semi-slick inflated at 70PSI) and I'm beginning to like spinning at that pace. ;D ;D
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Post by kulot_salot on Sept 17, 2007 13:28:58 GMT 8
Paging Jon, Wifi and Paul... what did you do (scientifically) to achieve the kind of level of fitness you have now? Any tips? if i may....    ;D |
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jason
Urban Assaulter
Posts: 88
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Post by jason on Sept 17, 2007 16:24:20 GMT 8
i average between 25 to 27 kph for about 20 kms for +- 45 mins riding inside our village. it's not all flat, but it's not that hilly also. lots of speed humps though. that's my exercise pace. it doesn't include the warm up and cool down speed. i only record my speed on "serious mode" because i log it down. hehehe
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Post by gadgets88 on Sept 17, 2007 17:22:09 GMT 8
Jaymz, Is the gin supposed to be "on the rocks", mixed in cocktails, or straight from the bottle? Before or after? On a serious note, doesn't biking supposed to be like weight training? Aren't you supposed to make it more challenging each time around? No pain no gain kung baga? |
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Post by allegra on Sept 17, 2007 21:42:27 GMT 8
I'd ignore speed and distance concentrate on time and intensity ng effort
any runners out there selling thier knees , I'm buying
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Post by extendead on Sept 18, 2007 20:34:52 GMT 8
try doin 20 mins warm up at 15kph @ high cadence, then have 1 hr high cadence rate for speed of 25 kph then warm down at 15kph @ high cadence
then the next day, warm up gain, do some sprinting, sprint for 30 secs then recover for the next 1min, then sprint again for 30 sec, if first time u will do an easy 2 rounds.. just do only 5 rounds then warm down.. in sprint it should be dead stop and u must not be sitting on ur bike.., then warm down
then the next day, warm up again.. do some 15kph at low cadence and lite gears... for 1 hr then warm down.
next day... dont ride so legs can recover.. but if ur work requires lots of standing or leg power.. u just adjust so u wont over train ur legs n lungs..
hehehe
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;D 
