Im thinking of joining a cycling group and I’m not sure what speeds to aim for.
Would this be accurate from beginner all the way up to elite level ?
10Mile TT time // 5k time
1 hour+ = 30:00 5k+
50:00 = 27:30
45:00 = 26:00
42:30 = 24:15
40:00 = 23:50
37:30 = 22:00
35:00 = 21:10
32:30 = 20:30
30:00 = 20 FLAT
29:00 = 19:15
28:00 = 18:30
27:00 = 17:45
25:00 = 17:05
24:00 = 16:30
23:00 = 16:10
22:00 = 15:45
21:00 = 15 FLAT
20:00 = 14:40
19:00 = 14:20
18:00 = 13:45
17:00 = 12:59
It is hard to tell if your data is correct, but 30 min for 10 miles on a bike feels easier for me than 20 min for 5k.
I would recommend you the Russian running and cycling standards. They have several levels (juniour, 3rd, 2nd, 1st rank, candidate to master, master, world class master), and they are comparable.
E.g., 3rd rank for 5k is 17:55 and for 15k TT is 24:00.
2nd rank for 5k is 16:45 and for 15k TT is 22:30 etc.
See
http://frs24.ru/st/velosport-shosse-normativ/
and
http://frs24.ru/st/normativ-po-begu/
.
I could run 19:30s but I’m not sure I could maintain 20mph for half an hour (I can maintain 18 mph for an hour and 15 mph for several hours) but then maybe that’s just because I’m a weak cyclist at the moment due to muscle imbalances (dominant quads/weak hamstrings) from years of hobby jogging?
Interesting topic. But it comes down to running shape versus biking shape so it's tough to convert.
i've done a lot of 10 m TTs with a best in the low 26s but i've never broken 19 for 5k.
Little to no correlation. Different muscle groups. When I was i my mid 50's and doing a lot of triathlons and training hard, I was sub 24 for a (flat) 10 mile TT. Standalone or "open" 5k was around 20:30 or 21:00.
My best 40k TT was 61 minutes, so I suspect that is easily worth 24:xx for 10 miles in 2009. In late 2010 I ran 18:30 for 5k and never did better it.
That's pretty damn accurate.
I have 9000 lifetime miles of cycling (mostly in 2011-2012) and 3000 lifetime miles in running (mostly 2018) and my current times are exactly 24:00 and 16:30, as you said in your post.
So with the same investment of time, I reaches those times. I am a rather talented runner though and had the cycling base in me when I started running at 30, so I would say a 16:30 run is worth more than a 24:00 1 hour TT.
In my experience, 15mph on the bike is like 10 minute mile pace. 20mph is like 8 minute mile pace. 26mph is like 6 minute mile pace. 30 mph is like 5 minute mile pace (I can't do it).
It really differs from person to person though. Distance runners don't make the best cyclists -- middle distance runners do better, I think.
I think that is pretty close!!
I raced a lot of triathlons back in the 80s, right around the time that some of the aero stuff was entering cycling. Always a stronger runner than cyclist.
My 5k pr maps to a higher quality than my 10mile time on your chart, but given my own relative strengths and the current aero gear, and I think you are pretty close