Q: "What is a typical bike speed for a beginner cyclist? I have never biked before and I'm trying to figure out if I will be able to fit cycling into my training schedule. Also, are there any cycling clinics you know of that I could possibly tap into?" — Susan A.; Eldersburg, MD.
A: For many cyclists, including beginners, speed is a way to analyze progress and measure the competition. However, the answer to what is the average cycling speed for a beginner cyclist is this: There isn't one. There are simply too many variables, such as terrain, road surface, wind speed and direction, weather, altitude and equipment type, which can affect cycling speed.
The first priority for new cyclists should be to have a bike fitting and develop a basic comfort level and proper cycling form before gradually increasing pace. According to bicycling.com, the best way for beginners to improve is to mix things up and vary workout distances and speed.
"Being too consistent is the biggest error I see in new riders," says Lynda Wallenfels, of LW Coaching in St. George, Utah. "Your body adapts quickly, then either gets tired by the constant demands or stalls out from the lack of challenge — or you simply get bored."
Andy Applegate, an Asheville, North Carolina-based Carmichael Training Systems coach, recommends keeping a constant speed to achieve the best results.
"Don't pedal, pedal, pedal, coast, coast, coast," says Applegate. "That causes a yo-yo effect."
Your current fitness level and the type of bike you ride will ultimately define the pace that's right for you. According to Livestrong.com, Road Bike's website suggests that 14 mph is typically an adequate bike speed for a beginner, noting that some cyclists may achieve this speed immediately while others may require a few weeks to build up to it. Riding at a steady pace with a few short intervals at a higher speed will help to increase endurance.
Many local bike shops, such as White's Bicycles in Westminster, Princeton Sports in Columbia, The Cycle Mill in Ellicott City and Race Pace, with locations in Westminster, Ellicott City, Columbia, Owings Mills and Baltimore, offer cycling clinics, workshops, group rides and trainer sessions to educate cyclists on basic bike maintenance, help them improve their riding technique and create opportunities to connect with fellow cyclists.
Most importantly, don't become so focused on average speeds that you miss out on the simple enjoyment that comes from cycling and taking in the environment around you. As British triathlete Chrissie Wellington says, "Don't become obsessed by kilometers or time; quality is the key in your sessions."
Please email your fitness and health questions to me at leimlite@gmail.com or mail to:
As I See Fit
c/o The Advocate
115 Airport Drive, Suite 170
Westminster, Md. 21157
Sherri Leimkuhler is from Eldersburg and is an Ironman triathlete with extensive experience in fitness and health. Her column appears on the second and fourth Wednesday of the month.
