Cycling Speed: Understanding Average MPH, Factors, and How to Improve

What is a good mph on a bike?

A "good" cycling speed is highly relative, depending on a multitude of factors including your fitness level, the terrain, the type of bike, environmental conditions, and the specific purpose of your ride.

Understanding "Good" Speed: It Depends

Defining a "good" speed on a bike isn't as simple as citing a single number. Unlike a fixed benchmark, cycling speed is a dynamic metric influenced by numerous variables unique to each rider and riding scenario. What's considered excellent for a casual commuter might be leisurely for a competitive cyclist, and vice versa. Understanding these influencing factors is key to setting realistic expectations and evaluating your own performance.

Factors Influencing Cycling Speed

Numerous elements combine to determine your average cycling speed. Acknowledging these helps contextualize what's achievable for you.

• Fitness Level: Your aerobic capacity, muscular endurance, and overall strength are primary determinants. A novice rider will naturally have a lower average speed than an experienced, well-conditioned cyclist.
• Terrain:
  • Flat Roads: Generally allow for higher average speeds due to minimal resistance from gravity.
  • Uphill Climbs: Significantly reduce speed, as riders expend more energy to overcome gravity. Gradient and length of the climb are critical.
  • Downhill Descents: Can lead to very high speeds, often limited by rider comfort, braking ability, and road conditions.
  • Mixed Terrain: A ride with rolling hills or varied surfaces will yield an average speed somewhere between flat and consistently steep sections.
• Bike Type:
  • Road Bikes: Designed for speed and efficiency on paved surfaces, often achieving the highest average speeds due to their lightweight frames, narrow tires, and aerodynamic geometry.
  • Mountain Bikes: Built for off-road trails, their knobby tires and suspension systems create more drag on pavement, resulting in lower speeds.
  • Hybrid Bikes: Offer a blend of road and mountain bike features, suitable for varied terrain but not optimized for maximum speed.
  • E-Bikes (Electric Bikes): Provide motor assistance, allowing riders to maintain higher average speeds with less effort, particularly uphill or against headwinds.
• Environmental Conditions:
  • Wind: Headwinds can drastically reduce speed, while tailwinds can provide a significant boost. Crosswinds can also affect stability and speed.
  • Temperature: Extreme heat or cold can impact rider performance and comfort, indirectly affecting speed.
  • Road Surface: Smooth asphalt allows for faster speeds than rough pavement, gravel, or dirt paths.
  • Traffic & Stops: Urban commuting often involves frequent stops at intersections, reducing overall average speed.
• Purpose of Ride:
  • Leisurely Ride: Focus is on enjoyment, sightseeing, or social interaction, not speed.
  • Commuting: Balancing speed with safety, traffic, and carrying capacity.
  • Training Ride: Speed will vary based on the specific training zone (e.g., endurance, tempo, intervals).
  • Racing: Maximizing speed is the sole objective, pushing limits.
• Gear & Equipment: Correct tire pressure reduces rolling resistance. Aerodynamic clothing and helmets can shave off seconds, particularly at higher speeds.
• Rider Position/Aerodynamics: A more aerodynamic riding position (e.g., tucked low on a road bike) significantly reduces air resistance, which becomes the dominant force against a rider at speeds above 10-15 mph.

Average Cycling Speeds by Category

While highly variable, here are some general benchmarks for average cycling speeds:

• Leisurely/Casual Riding: 8-12 mph (13-19 km/h)
  • This pace is comfortable for most individuals, allowing for conversation and enjoying the scenery.
• Commuting (Urban/Mixed Terrain): 10-15 mph (16-24 km/h)
  • Factors in stops, traffic, and potentially varied road surfaces.
• Fitness/Training (Moderate Effort): 15-18 mph (24-29 km/h)
  • A common speed for individuals engaged in regular cycling for fitness, maintaining a steady, aerobic effort.
• Experienced Cyclists/Club Riders: 18-22 mph (29-35 km/h)
  • Riders with good fitness, often in groups (benefiting from drafting), on road bikes, and relatively flat terrain.
• Competitive Cycling (Road Racing/Time Trials): 25+ mph (40+ km/h)
  • Professional cyclists and elite amateurs can sustain incredibly high speeds, especially in time trials or pacelines on flat courses. Tour de France average speeds often exceed 25 mph over an entire stage.

It's important to note that these are averages. During a ride, your instantaneous speed will fluctuate significantly.

Setting Personal Speed Goals

Instead of comparing yourself to a generic "good" speed, focus on your personal progress and goals.

• Start with Your Baseline: Track your current average speeds over typical routes. This provides a realistic starting point.
• Define Your Purpose: Are you aiming to improve fitness, commute faster, or train for an event? Your goal will dictate the appropriate speed target.
• Progressive Overload: Gradually increase your mileage, intensity, or duration. Don't try to jump to a much higher speed overnight.
• Focus on Power and Efficiency: Improving your power output (watts) and pedaling efficiency (cadence) will naturally lead to higher speeds. A consistent cadence of 80-100 RPM is often considered efficient.
• Listen to Your Body: Avoid overtraining. Some days you'll feel stronger than others. Recovery is crucial for performance improvement.

Enhancing Your Cycling Speed

To systematically increase your average cycling speed, consider these evidence-based strategies:

• Structured Training:
  • Interval Training: Incorporate short bursts of high-intensity effort followed by recovery periods to improve anaerobic capacity and top-end speed.
  • Tempo Rides: Sustain a moderately hard effort for extended periods to build aerobic endurance and raise your lactate threshold.
  • Long Endurance Rides: Build your base fitness and ability to maintain effort over distance.
• Strength Training: Focus on compound movements that target the major muscle groups used in cycling, including glutes, quadriceps, hamstrings, and core. Stronger muscles generate more power.
• Aerodynamic Position: Optimize your bike fit to achieve a comfortable yet aerodynamic posture. Lowering your torso and narrowing your profile significantly reduces wind resistance.
• Bike Maintenance: Regularly check and maintain your bike. Proper tire pressure (check manufacturer recommendations), a clean and lubricated drivetrain, and smooth-running bearings all reduce friction and improve efficiency.
• Nutrition and Hydration: Fuel your body adequately before, during, and after rides. Proper nutrition supports sustained energy output and effective recovery.

Conclusion: Speed as a Metric of Progress

Ultimately, a "good" mph on a bike is one that aligns with your personal goals, fitness level, and the context of your ride. Rather than fixating on arbitrary numbers, view speed as one metric among many (e.g., distance, elevation gain, power output, enjoyment) that can indicate progress. Consistent effort, smart training, and a focus on fundamental cycling principles will naturally lead to improved performance and, for many, an increase in their average riding speed over time. Enjoy the ride, and the speed will follow.