Speed, adrenaline, and the thrill of cutting through the wind – that’s what draws many to the world of road biking. From casual weekend warriors to professional racers, there is something undeniably exhilarating about pushing the limits of how fast your trusty two-wheeled companion can fly on flat terrain. Have you ever found yourself wishing you could beat your previous records or even break some barriers?
Average Speed of Untrained Riders on Flat Ground
When it comes to road cycling on flat ground, the average speed of an untrained rider is around 10 to 14 miles per hour (MPH). With a few weeks of training, this can be improved to about 15 to 20 MPH.
This beginner speed can be achieved with limited training and serves as a good starting point for new cyclists.
There are a few factors that affect an individual’s ability to ride faster, such as strength, endurance, and overall fitness.
For beginners, it’s essential not to get discouraged if speeds aren’t as high as one might hope. With consistency and gradual improvements in physical fitness, the average speed can and will increase over time.
It’s also important to remember that everyone’s body and capabilities are different, so comparing oneself to others may not be the most helpful approach. [1]
Average Speeds of Experienced Riders on Flat Ground
As riders gain experience and improve their cycling skills, they can increase their average speeds on flat ground.
For instance, a cyclist with some experience under their belt can ride at an average speed of 15-16 mph over short to medium distances, typically ranging between 20-30 miles.
These speeds can be sustained by maintaining a consistent effort over the course of the ride.
With more practice and regular training, cyclists can further increase their average speeds on flat terrain.
A competent club rider who covers medium-long distances (around 50-60 miles) can achieve an impressive average speed of 20-24 mph.
However, it is essential to remember that every cyclist is different, and focusing on enjoying the ride and personal growth should be prioritized over achieving specific speeds. [2]
Improvement with Training
It’s important to remember that factors like weight, gender, fitness level, and terrain can all play a role in determining an individual’s speed.
Generally, as said before, beginners can expect an average road bike speed of around 12 mph or 20 km/h on flat ground.
As you gain more experience and build up your fitness level, you can expect to see a noticeable improvement in your cycling speed.
While beginner cyclists may start at around 12 mph or 20 km/h, regular cyclists often achieve average speeds of 17-22 mph or 28-35 km/h on flat ground.
It’s vital to recognize that reaching these speeds takes time, effort, and consistent training. As your legs and lungs become stronger, you’ll find it much easier to maintain these higher speeds.
It’s also worth noting that your cycling speed isn’t solely determined by your age. In fact, many older cyclists often demonstrate faster speeds due to their years of experience and consistent training.
Cycling is a low-impact sport, allowing individuals to enjoy its benefits throughout their entire lives. So, whether you’re young or old, there’s always room for improvement in your cycling speed. [3]
Maximum Speed Achieved by Professional Cyclists
Professional cyclists have been known to achieve impressive speeds on flat ground, averaging around 25-28 miles per hour (MPH).
Maintaining a high speed is crucial for the professionals, as it allows them to stay competitive during the course of a race.
Not only do they exhibit exceptional speed on smooth surfaces, but they also manage to maintain commendable speed on rough terrains, such as cobblestone and gravel, averaging between 22-24 MPH.
For a professional cyclist, every second counts in a competition.
While not everyone may have dreams of competing in the Tour de France, comparing one’s speed to those of the professional athletes can be an exciting and motivating exercise for cycling enthusiasts. [4]
Factors Affecting Biking Speed
There are several factors that can affect the biking speed of a cyclist on flat ground.
One of the primary factors is the cyclist’s fitness level, as a more fit and experienced rider will have stronger leg muscles and better cardiovascular endurance, allowing them to maintain a faster pace for longer periods of time.
Another factor is the rider’s weight, with lighter cyclists generally being able to achieve higher speeds due to less resistance from gravity.
Similarly, the weight of the bike itself can impact the biking speed, as lighter bikes are easier to accelerate and maintain a high pace.
Wind resistance also plays a significant role in determining the biking speed.
When cycling into a headwind, cyclists need to exert more effort to maintain their speed, which can be tiring and eventually slow them down. A tailwind, on the other hand, can boost a cyclist’s speed by offering added assistance.
The type and quality of the bike components can have an impact on biking speed as well.
A bike with high-quality, efficient components, such as smooth-rolling bearings and a well-tuned drivetrain, will perform better and allow a cyclist to achieve faster speeds with less effort.
Lastly, the tire pressure and the rolling resistance of tires can influence biking speed.
Properly inflated tires with low rolling resistance can lead to a smoother and faster ride. In contrast, underinflated tires or tires with high rolling resistance will require more effort to maintain higher speeds, ultimately making it difficult for cyclists to maintain their desired pace on flat ground. [5]
Importance of Leg & Thigh Muscle Strength
A rider with powerful leg muscles can generate more force on the pedals, increasing their speed on flat ground. Developing this strength is crucial in improving overall cycling performance.
To build leg and thigh muscle strength, cyclists should incorporate targeted exercises into their workout routines.
Squats, lunges, and leg presses are just a few examples of exercises that can help strengthen these crucial muscle groups. Consistent resistance training will result in significant improvements in speed and endurance on road bikes.
It is also essential to focus on proper pedaling technique and synchronization between the leg and thigh muscles. Smooth, consistent pedaling not only engages the optimal muscle groups but also allows for a more efficient transfer of energy between the rider and the bike.
Role of Endurance in Cycling Speed
Building endurance significantly contributes to a cyclist’s overall fitness. It helps in increasing lung capacity and improving oxygen delivery to the leg and thigh muscles.
This, in turn, ensures efficient energy production in the muscles, enabling the cyclist to pedal harder and faster.
A cyclist with excellent endurance has an edge over others, as they can maintain their speed or even pick up the pace towards the end of a race when others might be struggling to keep up.
This can make a considerable difference during competitions and group rides, where maintaining a high average speed is essential.
Effect of Weight on Speed
Weight can come from the rider, bike, and gear, all of which contribute to the overall system. Reducing this total weight can offer some benefits, but the actual impact on speed is relatively small.
For example, suppose a cyclist manages to reduce their total weight by 5 kg. In this case, they might experience an increase in their average speed of only 0.41 km/h, even on a relatively mountainous route.
However, these minor speed gains can add up over time, potentially saving hours in a long-distance race. On flat sections, the increase in speed due to weight reduction is minimal (approximately 0.1 km/h).
On a genuinely flat course, the effect of weight is less pronounced, and heavier riders may still perform well.
