Energy output. Average Speed of a Gran Fondo or Century (100 miles) The average speed of a Gran Fondo or a Century is very dependant on how hilly the terrain is. I produced an average of 302 watts at 65kg for 20 minutes.

Taking 5% of this result i can get a accurate estimate of my FTP being around 287 watts and therefore 4.41w/k.

The ability to statistically witness increases in speed and/or cadence, combined with a lowering of average heart rate is a goal you can track with post-ride data.

That same person on a bicycle, on the same ground, with the same power output, can travel at 15 km/h (9.3 mph) using an ordinary bicycle, so in these conditions the energy expenditure of cycling is one-third that of walking. A look at different average speeds in different types of cycling. Assuming there is a moderate amount of climbing (1500 meters) and drafting is an option then for an average amateur cyclist it will take 5.5 – 6.5 hours to complete the 100 mile long journey. You can see that the male rider will have to increase his FTP by 40 watts to reach 3.5 watts per kg while the female rider must increase hers by a whopping 32 watts.

I just dont know what this really means, is it good, okay, average. Utilize cycling power estimates to gain an idea of how much power in watts you are generating.

... Watts/Power – Hard core cyclists see power as the holy grail when it …

On firm, flat ground, a 70 kg (150 lb) person requires about 60 watts to walk at 5 km/h (3.1 mph). Woman: 135 lbs = ~61 x 3.5 = 215 watts at threshold. All speeds are in km/h. Unless you’ve only been cycling for a short time, or are coming back from a long hiatus, those are some tough gains. Understanding Your Performance in Spin Class. I started cycling in November when I got my road bike, and was in group 3, about 24km/h We do about 30km/h. When I was in Otley CC, we used to have ‘reliability rides’ (think sportive which doesn’t cost anything). Use these averages: 95 watts for 14 mph, 120 watts for 15.6 mph, 148 watts for 17.2 mph, 180 watts for 18.7 mph, 218 watts for 20.3 mph, 262 watts for 21.9 mph, 311 watts for 23.4 mph and 366 watts for 25 mph. At 12.5 mph, you'll generate about 75 watts on average.

Usually, the reliability rides involved riding 50 miles in 3 hours. I am now in group 2 in our cycling club. People often ask what is a good average speed for cycling?

I am already in a cycling club, but I was just hoping for opinions on what sort of watts per kilo I would need for racing. I recently did a 20 minute test to get a gauge of where i am.