Cleve, you will be a busy guy with all those races coming up. I will be doing TT's in at least 2 Master's omnimin races this summer, which includes the Mid West Masters Champs, and maybe a few TT only events. I made a frankenbike TT machine and my coach has assigned me some workouts on it. I started out riding the bike to get used to the TT position on easy spin days then moved on to Z2 rides to ramp up the time and tweak the bike for position. I'm now at the point of doing some serious TT workouts like the 2 mile intervals @ 26-27 mph. Man those efforts hurt! At the 1 mile point my body was just screaming at me but it kept working, at least for 4 of the 6 intervals. Yesterday I had to do 4 x 5 mile TT intervals at mid-upper Z3 HR @ 265 -285 watts or 24-25 mph and watch for the best cadence/HR combo which seems to be 86-89 rpm. Riding @ 25+ mph was taking my HR into Z4 for all cadences. I was able to ride right around 24.0 - 24.5 mph and keep my HR 3-4 bpm under Z4 HR with the 86-89 cadence. The lightly used, tree covered paved rail trail is a perfect location for the test.

Last year I averaged just over 22 mph on my road bike in a 9.6 mile TT, in the same race this year I hope to be at 25+ mph.