Average cycling speed: how can you go faster?

By definition, average speed is the distance/time calculation. But from there, everything differs. Whether you're looking for pure performance or to improve your cycling trip, average speed can vary greatly depending on a number of factors. You need to know how to estimate them, depending on the type of bike you're riding, whether you're an experienced cyclist or a beginner, the pace changing according to your condition, whether you're riding long distances or not, and the weather conditions.

• In the city: the cyclist and his or her physical condition are far less important than the environment. Cycling in urban areas is a means of transport. It's highly dependent on traffic, although the strong presence of cycle paths can make the experience much smoother. The time you spend at red lights and intersections, or the fact that you're sometimes stuck in traffic jams, are all elements that will vary average speed, much more than pure cycling performance. In Paris and Lyon, for example, it remains at 13 km/h according to a Geovélo study, and exceeds 15 km/h in other cities. This figure can occasionally rise to 20 km/h on a smooth route.
  

• Out and about: outside the city, cycling performance is not the priority. It's no longer a question of travel time, but rather of the type of outing. Only the average speed will depend on the type of cyclist and the type of bike. In general, it's between 15 and 20 km/h, but can drop significantly if there are cyclists of different abilities. For novice road cyclists, the average speed is generally 20-25 km/h, compared with 25-30 km/h for experienced cyclists.

Professional road cyclists can be divided into two categories. Alone, a cyclist can reach an average speed of between 40 and 45 km/h. During an individual time trial set by Rohan Dennis at the 2015 Tour de France, a speed record of 55.446 km/h was even achieved.This speed is higher when riding in a group or in competition.

The best riders take advantage of this, as cycling aerodynamics take precedence. Air resistance is lower in the middle of the pack, because you're protected from the riders in front of you. As proof of this, the record for the individual 4,000-meter track race is 55.5 km/h, compared with 60 km/h for the team event.

It seems obvious that a distinction must be made between the type of bike used. Whether you're looking for performance or just commuting, the average speed and the influencing factors are very different.

On mostly flat terrain, a cyclist rides at an average speed of 24 km/h according to Strava. However, the range varies from 15 to 40 km/h between a beginner and an experienced cyclist, as well as with the physical condition and weight of road bikes. These figures are for ideal conditions. Wind, rain and temperature do have an impact. In hilly terrain, the average is lower. From a 5% gradient, road bike speed drops to between 15 and 30 km/h, and a 10% gradient to between 10 and 20 km/h.

At MTB, the large wheels and greater weight considerably reduce the average speed compared with a road bike, to between 15 and 20 km/h. However, the main attraction of this type of bike is off-road riding, where a sustained uphill gradient results in a speed of around 10 km/h, while a downhill gradient can easily exceed 50 km/h.

On a VTC, average speed is little different from the city, at around 15 km/h. In fact, while you're no longer held back by traffic and infrastructure, the versatile terrain between asphalt and trails reduces your steady pace. Off a conventional road or greenway, you also need to be in better physical condition to cope with steep terrain.

An electric-assist bike is very different from a conventional muscle or mechanical bike. Accelerations are stronger thanks to the electric motor, but on the other hand, the limit is 25 km/h according to the speed legislation on electric bikes. As a result, average speed is generally higher than that of a mechanical city bike, often around 20 km/h, including stops. The same applies to VTC electric bikes, where the average speed is 25 km/h.

Speed is more variable on a VTTAE or electric road bike, since it's easier to climb to 25 km/h, but the greater weight reduces average speed. Finally, there's the rarer example of the electric speedbike, capable of reaching 45 km/h on motor power alone, so overall speed is higher.

Road bikes

Mountain bikes

VTC/gravel

Electric bike

18 to 23 km/h

10 to 15 km/h

15 to 18 km/h

18 to 25 km/h

40 km/h

20 km/h

25 km/h

25 km/h

It sounds logical, but the environment is also the sky and air around you. Cycling performance is closely linked to the weather, especially for professional road cyclists. Rain is the No. 1 factor, but it has little effect on average speed on an electric bike or in town. On a MTB or VTC bike, soggy or even muddy terrain will slow you down considerably, as the slightest grip will make you ride more cautiously. Wind also has a strong impact on your pace, especially if it's head-on, as it destabilizes you on the side.

Overall speed is also highly dependent on temperature. Between 15 and 25°C, there's nothing to worry about, but outside this range, journey times increase. In cold weather, you expend more energy and take longer to reach your usual road bike pace. In hot weather, the body overheats much more quickly, modifying pedaling technique and cadence.

Urban cycling is similarly affected, as are VTC and MTB. The electric bike or VAE tends to compensate for physical condition in these conditions.

Firstly, weight plays a major role in cycling performance. First of all, the weight of the rider must be taken into account, as must the weight of the bike. A carbon fiber bike is lighter than an aluminum or steel bike, approaching 6 kg.

The aerodynamics of the bike may play a lesser role, since it's the rider's equipment that's going to come into play. To increase average speed, prefer a vest, jacket or shorts that are as close to the body as possible, while the helmet should be streamlined.

Don't forget that proper inflation of your tires optimizes your pace. Under-inflated tires increase the surface area and therefore reduce efficiency! The same applies to your choice of tires : the narrower and smoother they are, the better they perform.

Without regular exercise, you can't expect to improve your average cycling speed. Cyclists need to be in good physical condition, in order to provide better power and, above all, a regular rhythm. An amateur cyclist should train at least 4 to 5 hours a week for endurance, and why not improve his or her average cycling speed. A professional cyclist can even exceed 20 hours of preparation per week, and adopt an adapted diet.

Just as between a 100-meter race and a marathon, the pace of cycling varies according to the distance covered. Average speed generally decreases with longer distances, especially if you're not in top physical condition. An amateur cyclist will rarely exceed 100 km, while a professional can reach 150 or even 200 km at the same average speed of 40-45 km/h on the flat. Obviously, with gradients, the distance is shorter, requiring a substantial effort, proportional to the percentage and number of gradients.

We've looked at the factors influencing average cycling speed. To improve it, here are our tips:

• The hunt for weight: give preference to carbon-fibre bikes, with as little equipment as possible, and also bear in mind the weight of the cyclist who needs to follow a suitable diet.
• Fitness: training that's adapted to your level, regular training to keep up the pace over long distances for several hours on the bike, and increasing the cadence in proportion to the average distance.
• Aerodynamics: a streamlined bike and equipment, as well as a perfect forward position to reduce wind resistance.
• Riding in a group: if you have a club, an association or friends, your average speed increases.
• A well-tuned bike : cyclists must have a bike that fits their size, and set the right speed to match their cadence.
• Maintain your bike: properly inflated tires and a clean, lubricated transmission improve performance.