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Are you curious about how your cycling speed measures up against the average? Welcome to a detailed guide that unveils the secrets of the “Average Cycling Speed by Age Chart”.
This comprehensive guide offers insights into the average speeds achieved by cyclists across different age groups. Packed with data from Strava athletes’ power meters, it’s an exciting read for cyclists keen on understanding speed dynamics better. Let’s get started!
Diving into the Average Cycling Speed by Age
The “Average Cycling Speed by Age Chart” is a treasure trove of information that unveils fascinating trends about the speeds reached by cyclists at different stages in life. It separates fact from fiction by drawing on power meter data from Strava athletes, providing average cycling speeds categorized by age and gender.
Understanding Average Cycling Speeds
Did you know that speeds slower than 20 mph could potentially jeopardize your safety? So, if you’re falling short of this benchmark, it’s time to push the pedal a bit harder!
Notably, the 20 mph (or 32 km/h) mark is a key measure for road safety, giving cyclists sufficient time to dodge hazards or react to treacherous surfaces like gravel or mud. On the other hand, for off-road cycling enthusiasts, a safe speed lies between 12-16 mph (or 19-27 km/h).
Let’s take a peek at the Average Cycling Speeds by Age Chart:
| Age | Average Speed – mp/h | Average Speed – km/h |
| 18 – 23 | 22 | 35 |
| 24 – 39 | 20 | 32 |
| 40 – 54 | 18 | 29 |
| 55 – 64 | 16 | 25 |
From this, it’s evident that average cycling speed declines as one gets older, primarily due to weight gain, inadequate training, and a decrease in physical strength and endurance.
Calculating Your Average Cycling Speed: A Step-by-Step Guide
Wondering how to compute your average cycling speed? Just follow these steps:
- Utilize a bicycle computer to monitor your cycling duration, distance traversed, and average cycling speed.
- Document all your rides in a training diary or calendar, helping you track progress and achieve your objectives.
Bear in mind, the Average Cycling Speed by Age Chart is only a guide, based on Strava athlete data. To ascertain your cycling speed, just complete a few rides and calculate the average.
Let’s understand this calculation using a practical example:
If you have a 30-minute ride with an average cycling speed of 18mph (or 29km/h), here’s how you’d perform the calculation:
- Ride distance = 10 miles (or 16.1 km)
- Time is taken for the ride = 30 minutes (or 1800 seconds)
- Average cycling speed = 18 mph (or 29km/h)
- 10 miles divided by 1800 seconds = 0.0055 miles/second
- Convert the result to mph by multiplying by 3600 (seconds in an hour), which gives you 19.8 mph.
This is a splendid average cycling speed for a 30-minute ride!
Tips to Boost Your Average Cycling Speed
Is your average cycling speed lagging? Here are some tips to help you ramp up your speed:
- Increase Training Frequency: Boosting training frequency can potentially enhance performance. Include interval training, alternating high and low-intensity efforts in a single workout session to improve endurance.
- Vary the Terrain: Changing routes or replacing regular roads with off-road paths can make your cycling routine more exciting and challenging.
- Ride in Groups: Group riding can be entertaining and motivational. Riding in groups encourages higher average speeds, ensuring you keep up with the pace.
- Alter Your Position: Moving your cycling position making corrections and adjustments. Here is the continuation:
Whether you’re an experienced cyclist, a beginner, or somewhere in between, it’s never too late to take your cycling to new heights. With frequent training, adopting varied routes, riding in groups, adjusting your riding position, and optimizing your fitness levels, you can surely increase your average cycling speed.
To the kids, beginners, recreational cyclists, and older cyclists in the crowd remember, it’s not always about the speed; the journey and the benefits you reap from cycling are equally, if not more, significant. Cycling promotes cardiovascular fitness, muscle strength, and flexibility, and it’s an exercise form suitable for all ages.
And remember, averages are just averages, and you should consider many factors, including age, weight, experience, and gender when interpreting these averages. The key takeaway here is not to compare your performance with others but to use these figures as a reference to set your personal goals.
Being on the bike is about more than achieving high speeds—it’s about embracing the spirit of adventure, exploring new routes, enjoying the great outdoors, improving health and fitness, and yes, sometimes, pushing your limits and seeing just how fast you can go!
So keep pedaling, keep enjoying your rides, and keep improving. Every ride is a new opportunity to better your cycling speed, endurance, and technique.
Stay safe, have fun, and happy cycling!
Average cycling speed chart for new and experienced cyclists
I’ve created this table for people who want to increase their average cycling speed or maintain their current speeds.
If you’re a new cyclist (less than one year of cycling experience), your average cycling speed is likely around 18-22 mph (29-35 km/h).
After three years of regular training, your average cycling speed could increase to 26 mph (42 km/h), and after two years of competitive racing, your average cycling speed should be around 31 mph (50 km/h). Well done if you’re a new cyclist who manages 32 mph (51.5 km/h)!
If you’re an experienced cyclist with over seven years of cycling experience, you should have no problem maintaining your average cycling speed of 35 mph (56 km/h). But, if you’re looking for a change in pace, try using gears 2-3 lower than normal so that your cadence is around 85 rpm.
The table below shows average cycling speeds for new and experienced cyclists. The age ranges are just a guide, so don’t take them literally!
Please note: The article includes affiliate links, and I may receive a commission on any sales made from the links provided.
