This test is a 3 mile time trial.  You will need to ride as hard as you can for 15,840 feet.  You can use the average heart rate and power output to determine your training intensities. You can take the test again to re-evaluate improvement and fitness.  When you re-test, ride the same 3-mile course under similar conditions with the same bicycle.

 

Locate a 3 mile course that is as flat as possible with minimal traffic.  Pick a day when the wind is calm

 

Do not eat for at least 2 hours before taking the test.  Drink a high-carbohydrate sports drink to stay hydrated forty minutes prior to the test.

 

Ride for 10 to 20 minutes, ride hard enough to sweat, but not as hard as you can.

 

Place the crankarm off your strongest let at the 2 o'clock position to get the most power out of your first pedal stroke.  Select a grear that allows a quick, stable start.  Pedal standing out of the saddle to build speed more quickly.  When you hit top pedal cadence in your starting gear, sit down and prepare to gear up.  Don't start too fast.  Alllow at least 2 minutes to reach top speed.

 

Select a gear that allows you to maintain a cadence of 80 to 90 rpm.  Avoid the impulse to mash a big hear at a slow rpm. The greater resistance will allow more leg burning lactic acid to develop. The secret is to use the gearing that is most efficient for your personal riding style.  This will take some experimenting.  Watch your speed and heart rate in different gears to establish optimum pedal cadence.

 

Settle into a steady rhythm of breathing.  From here on, it's going to hurt.  If it isn't hard and painful at this point, you need to pedal harder and faster.

 

Time your 3-mile ride to the nearest second.  Record the weather conditions, gearing used, and perceived effort (rated from 1 to 10, with 1 being the easiest) for the test.  If you're using a powermeter, reocrd the average power for the test.

 

Finish the test with an easy ride of 15 to 30 minues off easy pedaling to flush the body off lactic acid.

 

Take the average heart rate (MSHR) and power, if applicable, for your field test effort.  Determine your training ranges using the following table.

 

Less than 10 minutes       Beginner to Intermediate

More than 10 mintes        Beginner