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» 100-Mile Century Ride
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Day 004 - Time trial

1-hour ride including time trial at RPE 8-9        Training via ActiveMail

RIDE FOR ONE HOUR AT RPE 6 WITH A TIME TRIAL AT RPE 8-9: About every two weeks, do a short "time trial" to test your fitness and see if you're improving. A time trial just means you measure how long it takes you to ride a given distance. Find a two- to three-mile section of relatively flat road with little traffic and no stop signs or traffic lights. Mark a starting point and a turnaround so that you can use the same course each week. Your total distance should be about three miles. An out-and-back route reduces the effects of the wind (if you have a headwind going out, it'll be a tailwind when you come back, and the effect on your speed will be averaged out). After a 15-minute warmup, start from a very slow roll, accelerate and ride to the turnaround at a hard pace of RPE 8-9. Look carefully behind for traffic, make a U-turn, and ride back to the start, maintaining your hard pace. Check your elapsed time and record it.