Inspired by the HR threads over the past few days, I went to the park and followed Carmichael and Burke's TT for 3.0 miles as described in their book: Fitness Cycling. Their instructions:
1) find a 3 mile course (I used the local park which is a 1.7 mile loop with a hill of about 400-500 feet elevation, so not too big);
2) Don't eat for 2 hours before doing the TT;
3) Wind is to be fairly calm (as it was today);
4) Warm up and stretch for 10-15 minues (I cycled slowly at about 15 mph with a HR of 110-115 bpm for 15 minutes and then got off the bike and strectched);
I started from a dead stop, but at the top of the hill (which may have knocked of a few seconds from my time, but I also had to go up the hill the same number of times I went down, so I hope it evens out).
--pretty good as I was estimating more like 10:00. Carmichael states that 12+ is below average; 8-12 is moderate, and anything under 8 is highly fit. So, I guess I am "high moderate" and something similar.
Average speed= 21 mph (actually 20.6)
Max speed= 25 mph
Average HR 136 (I was surprised this wasn't higher)
Max HR 162
Using the standard 220-48=172 MHR; 136= 79% and 162=94%
Using Friel's formula my LT should be 136/1.04=130, which feels low to me. I was definately short of breath at the finish, but never felt any kind of muscle burn or anything.
After doing the TT, I rode for another 10 miles at a fairly slow pace.
These results seem to put me into Carmichael's Yellow and Orange workouts (for those who have his and Burke's Fitness Cycyling, the book has workouts based on level of fitness divided into colored categories of green (low) to orange (high) and red (TT).
So, I guess my next step is to begin using these workouts as described and see what happens.
In terms of feedback; I am wondering: how accurate do the results seem? Based on these numbers, what kind of a program would enable me to lose more weight, increase my speed, and increase my abilty to maintain higher speeds for longer distances?