Quote:
Originally Posted by The Brickie
Looking back, I seldom even hit 16mph. Need to get back in the saddle a bit for a duathlon I'm doing later in the year.
So first, regarding speeds in groups vs alone, it's a little hard to estimate. Let's take someone with your baseline, i.e. someone who can hold 16mph on their own. In a group of 4 or 5, you might be able to maintain 18 with serious effort. In a group of 10-20, 18 shouldn't be very hard at all. In a group of 30+ if you can get into the middle you could probably do 20-22 without really even working very hard. People don't believe me about that but it's true.
Like, check this out
https://www.strava.com/activities/295684956
25.5 mph for 30 minutes, at 215 watts average. 215 watts on my own is good for 18-20 mph on flat ground. With that same group, if we average 22mph my wattage would probably be in the 160-180 range, which normally is good enough for 17-18mph on my own.
But anyway, it's really dependent on your positioning. If you're 10 feet off the back, you don't get much help. If you're directly on the back, you get some. The optimal position is right between the 1st 1/3 and 2nd 1/3 of the group. The winner of most amateur races will have a power profile that is basically "super easy for 2-3 hours, and then brutally hard for 3-5 minutes". When I studied the power profiles of the winners of crits in my area, they would often be putting out zero watts for up to 1/3 of the race, i.e. freakin coasting. The pack will literally pull you along.
When I started riding seriously, I found 16mph to be something ofa barrier, both in my own experience and other people's. That is, it was not to hard to get yourself fit enough to ride 16mph (on your own) but breaking that for anything but short rides was tough.
I studied a little bit about how to train and once I broke through that 16mph barrier, I crushed it. In under a year 18mph became essentially my normal diligent cruising speed, and I could hold 20 easily for 60 - 90 minutes (working hard, but not at my max)
I think it won't happen on accident though. You need to start with a good set of base miles, then you need to do many weeks of intervals, and you need to get enough rest, sleep and food. If done right you will have 3-4 weeks a year where you are a literal god, and your "normal" speed will become very good.
Also, with me at least, there is a tendency to hit about 16mph at most if I am not keeping my mind of it. That is, if I'm daydreaming or listening to a podcast or something, often my HR will drop to the 120s and I'll doodle along at 16mph. In order to keep it at 18+ mph I need to look at my garmin every few minutes to make sure my HR/power are "high enough." And to maintain 20+ I have to concentrate on it at all times, keeping myself in the narrow range that is high enough but not too high.