Subject: RE: First timer...need some help, please! The bike is probably my strongest point. Most folks have an average ride MPH between 17 and 18 MPH. If you can do the distance, to increase the speed/power, work on a series of workouts:
1: Shorter rides, maybe 20 to 25 miles but include several to many all out sprints to the next (insert landmark here ) but make this sprint distance a good, worthy distance. Repeat. Include several "rest" breaks to regain your legs by just spinning, not making any notes about how fast you're going. This interval training will increase your speed and strength.
2: Enjoy the long ride. Keep your long ride (insert distance here ) to allow you to maintain your base, but to also just enjoy the ride. Take a group ride, just be sure you're not caught up with the local gear-heads that want to crank out 22 MPH for a billion miles.
3: Work on your form, aero bars?? Wind resistence. Have your form check to make sure what energy you do have to ride is going to the pedals, not "wasted" with poor form or inefficient form. This would also include some close contact riding to ensure come race day, you have experience going fast in turns, can be comfortable coming out of aero bars, can manage most situations from quick riding.
Enjoy,
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