So I just did my 30 min time trial and my average of the last 20 mins was 172
I believe Friel says this is not likely to change unless your very new to cycling/in poor shape or you did control your Variables properly
after this test I was pretty exhausted I do not feel I colud have held a faster pace.... took me a few mins to feel recovered and start to breath normally again
I did however shift gears and spin a high RPM (105-110) at time for me and other times a bit below 90 as I moved around my rear cassette
Shifting would not matter would it?
I also did not hold a paticular speed?
but I pushed like someone was on my rear wheel and I was trying to drop them for the whole 20 mins