How Many MPH for the Beginner Cyclist?

If you're a beginner cyclist, you'll need to know how long you'll be gone when out for a bike ride, so family and friends will know your approximate time of return, for example. If you hold a 10 to 14-mph pace, typical for a beginner, you should be back in about two hours for a 20 mile ride. Of course, there are many things that can alter the pace and the more you ride, the faster you will become.

  1. Biking Outside

    • Biking outside presents the most challenges for maintaining a consistent speed as hills, traffic and weather conditions can slow you down. Let these hindrances work for you. If it's windy, bike into the wind. Use the conditions as a workout to improve your pace. Find off-road trails to avoid stoplights and traffic. On hills, don't look at mph, instead use them as a workout to improve biking and shifting expertise. Adjust the gears to keep pedaling when going downhill. Always aim for 90 rpm minimum, unless climbing a hill, and then stand up when your rotations per minute drop to 60. Always have fluids with calories to maintain your blood sugar level.

    HIIT-- High-Intensity Interval Training

    • Perform HIIT indoors or outside once a week with a workout or spin class. Warm up for five minutes, then do two sets of the following: bike for two minutes hard, then two minutes easy; one minute hard, then one minute easy; and 30 seconds hard, followed by 30 seconds easy. Finish up with a 15-second sprint followed by a five-minute cooldown. This workout can help you maintain and build your mph. For an alternate workout, try biking for 30 seconds hard, then 45 seconds easy 10 times. As you improve, bike for 30 seconds hard, then 30 seconds easy, followed by 45 seconds hard and 45 seconds easy.

    At the Gym

    • Working out inside gives you many opportunities to build your average mph. On your days off biking, build strength in your quads, hamstrings and glutes with front squats, back squats, Bulgarian split squats, walking lunges and stair climbing. Calf raises strengthen your calves for hills. Hold dumbbells for added weight and a better workout as you progress. Practicing planks will give you more endurance to hold your body weight on the handlebars.

    Bike Store and Equipment

    • While at the bike store, look at upgrading the frame, wheels, shifters, pedals, shoes, clothes and equipment on your bike. The lighter and more aerodynamic your bike, the more easily you'll be able to maintain a higher MPH. Make sure your tires have plenty of tread, spin freely past the brake pads and show no nicks, cuts or weak spots. Keep spare inner tubes and a changing kit under your seat for flats. Practice changing a flat on your own at home before you need to, that will make your changing time much faster on the road and keep your average MPH up.

    In a Group

    • Riding in groups helps you push yourself and maintain a consistent mph. Check out your local bike store to find other beginner cyclists, friendly group rides, as well as entry forms for organized group rides and races which range from 10 to 100 miles. If you find yourself among more experienced riders and in a paceline, try to hang back and maintain a MPH pace that's right for you. Move forward as you feel comfortable. Let the other riders know your level of experience, and they will work with you.