"The 33"-Road Bike Racing - 20 Minute Indoor Time Trail

I've got a new coach and am on a program where I do a 20 minute time trial on my trainer in the basement. I haven't done one yet and am wondering what kind of numbers I'm looking at: distance, av speed, av cadence, av heart rate.

If anyone's done one and wouldn't mind posting numbers, it will help me visualize my goals. Thanks

Everything you're asking for is going to be highly variable due to differences in individual set-ups. Because of drift due to heat, the only variable I'd feel comfortable predicting is heart rate - I'd imagine a few beats over your previously established LTHR. Your cadence will end up being a previously established "self selected" hard work cadence on the flats. This should land you in the neighborhood of 85 to 110.

http://i144.photobucket.com/albums/r186/DrWJODonnell/Jan15TTgraph3.jpg

This is a 30 minute indoor TT from last year but it gives you an idea.

*EDIT* Oh, and I agree with the others. The data I just posted is essentially meaningless. But you asked.

Well distance and speed will be determined largely by the resistance on your trainer.

ask your coach. that's why you're paying him/her.

Everything you're asking for is going to be highly variable due to differences in individual set-ups. Because of drift due to heat, the only variable I'd feel comfortable predicting is heart rate - I'd imagine a few beats over your previously established LTHR.


that's exactly what my coach said. I'm just looking or ballpark

I've got a new coach and am on a program where I do a 20 minute time trial on my trainer in the basement. I haven't done one yet and am wondering what kind of numbers I'm looking at: distance, av speed, av cadence, av heart rate.

If anyone's done one and wouldn't mind posting numbers, it will help me visualize my goals. Thanks

Like everyone's alluded to, what you've asked is pretty much meaningless because it depends on your trainer.

What trainer do you have? Perhaps if you have a common one, you could compare to others with the same trainer.

Somewhere on the web there's a set of speed -> trainer power conversion equations (polynomial fit). Perhaps finding that would help you too.

Ask your coach at what RPE he would like the TT to be at. Since you dont have power this should be your only concern (maybe HR but it should rise steady over the 20 min).