I'm a 44 yr old dude wondering just how fast I could expect to ride given no "exceptional" physical characteristics (I don't have super human sized lungs or quads).
I just completed a 10 mile time trial in 30:50, approx 19.5 mph. I want to get at least into the middle of
the pack of the guys who show up for this thing regularly. The problem is, most of them are young guns
with $6000+ TT Bikes riding the thing in 24 minutes! I don't expect to ever have $6000 legs!
There are however plenty of 50+ riders who are posting times in the 27-28 minute ranges and I see no reason
to think I couldn't reach this level.
Can anyone give me an example of how long I'd need to "train" to get from 30:50 down to a 28:00 minute 10 mile TT?
5 days a week with sprints, hills, weights and a long slow ride once a week?
Would 3 days a week do it with maybe a sprint day, a hill day and a long day?
I've seen the 2x20 references but havent read up on it, I'm guessing this means go out and ride for 20 minutes at a very hard effort
recover then do it again a second time.
So if I could put 4-5 days a week in with about 1.5 hours a day doing the various types of workouts listed above and at a sufficent
effort. How long would one expect to take before they would see a drop of nearly 3 minutes on a 10 mile TT?
Thanks for your responses in advance!