Originally Posted by
burnthesheep
Results:
-get a sub 20-minute 10-mile TT (probably hardest goal, combo of power and aero)
-attend a USAC or other "official" time trial event, may require asking a favor of the wife to travel
Numbers:
-get to 320w for 20min and 290w+ for an hour
-overall of more than 4.5w/kg for the 20min number
-get a 5min MAX number of 20w more than this year, from 350w to 370w+.......at least a 5.5w/kg for 5min.......that'd be pretty devastating on the local group ride, not repeatable but just a max test
Fun stuff:
-32mph or faster 4km individual pursuit (on road)
-sub one-hour 25 mile TT
-get my 5k run time under 8min/mile
Good goals man. A 20 min 10 mile is tough. You do that and you'll be way faster than a 1hr 40k when you get there! Remember, power to speed ratio is not directly proportional.
That 5k time should be easy with your aerobic fitness from cycling. Just get out, build your mileage up safely(~10%/ week) and you'll get it in no time!