Non-athlete wants to improve the one event he does from 11:10 to 11:00.
I've never been an athlete. Active, but not an athlete. That said, I did ride 7730 miles last year, including the Davis Double.
I did one timed even last year, the Los Vaqueros Dam Time Trial. It's 3 miles, pretty much uphill, steep at the end.
I managed to place 3rd in my age group, and 5th overall in a very very small field. My time was 11:10. I wanta hit 11:00.
I bought Lance's Training book, and a heart rate book, but they are confusing. I know my max (181... maybe 183) but I'm not sure what I need to do to get just a bit faster.
In addition to my regular rides
Ride a certain heart rate for some specific time? (What? how long?)
What about intervals? Just go flat out 1 minute, easy 1, repeat 10? Or 2 minutes of each? Or some other time flat out then wait till my heart rate drops to... something?
I need some real specific stuff to do before mid April. I search the web, but end up confused.
For completness, here's my blog entry on the TT.
Here's what happened last April. Note my heart rate in running pretty high the whole way.
(thanks for whatever help you can offer)