My new coach wanted a baseline time trial to estimate my lactate threshold. Eight years ago, I had my lactate threshold tested and it was determined to be 153 bpm. In the last two years, my average heart rate during my time trials has ranged from 148 to 161 bpm. I was not sure that I could preform at this level today as I have not been focused in my training since early summer.
I had several coursed I could choose from as my coach did not specify a distance. Possibilities include the Jack Frost TT course in Vancouver, WA, the As the Raven Flies TT course outside of McMinnville, the Coburg TT course north of Coburg or the new TT course near Shedd, Or. All are fun but all require travel. So in the end, I created a out and back course using Windsor Inland Road near my home.
The weather forecast for today was dry and warm. It was not wrong. By 10:00 am, the sun was out drying the asphalt. I decided to ride my LeMond Victoire with my areobars installed. I wore my road helmut, leave my TT helmet in it’s box. I also did not install my plastic disk wheel covers. All in all, the bike was set up for a distance race.
I warmed up for fifteen minutes and then started the course. The route is mainly north – south, but there are several turns. The temperature was in the high 60s with strong winds from the south reach 15 miles per hour.
Since the start of the course was northward, I knew I was riding very fast. I should note that I set the display on my Garmin Edge 500 to show current watts, current heart rate and elevation – nothing else, no speed. I concentrated on working as hard as I could and I saw that my heart rate was well over 150 bpm. I followed the course to the turn around at the base of the hill up to Wheatland Road. There, a car was overtaking me so I had to pause for just a moment to allow it to pass before I did my u-turn. The trip back was mostly into the wind and it was hard. None the less, I kept my effort high and worked all of the way to the end. My results:
| Distance | 11.6 miles |
| Elapsed Time | 00:34:21 |
| Resting Time | 00:00:00 |
| Average Speed | 20.2 mi/h |
| Average HR | 155 bpm |
| Power | 205 Watts |
It seems that my lactate threshold is about where it was eight years ago.
