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3 Mile Time Tiral for fitness test(22 posts)

3 Mile Time Tiral for fitness testSlothlike
Aug 12, 2001 12:29 PM
Instead of worrying about average speed, have any of you tried the 3 mile TT test. Apparently, if it can be done in around 8 minutes, you are considered to be highly fit. How about others? I tried it twice on two different bikes and did it in 8 minutes 20 seconds on my steel bike and 8 minutes flat on my titianium. Same course. I don't race, but I know I can improve on this for sure. How about others? Has anyone tried this and am curious to know how low people can go with this test????
re: 3 Mile Time Tiral for fitness testkyvdh
Aug 12, 2001 1:02 PM
I've never done a 3mi fitness time trial but I would be curious to know how some here do. I have a course that I could do it on so this next week I'll give it a whirl and report back. For a 6.4 mile loop that my son and I often ride, I have done it in 19.1 minutes. There are a few small hills and one medium hill up to a water tower. I doubt I can do 3 miles in 8 minutes but I'll give it a try. I'll be riding my Trek 8000 mtn bike with road slicks, toe clips, tennis shoes, and cut-off pair of sweat pants. Not exactly the best equipment but it allows me to get out and ride. I love it.
re: 3 Mile Time Tiral for fitness testfuzzybunnies
Aug 12, 2001 1:52 PM
Based on my last 10 mile time trial it would take me 8min 10 sec, the tie of the tt was 27min 1 sec done in 4 laps of 2.5 miles with the turn arounds done on the top of a couple of small hills at both ends. Straight out three mile only under 8 should be possible. TTFN
re: 3 Mile Time Trial for fitness testJon Billheimer
Aug 12, 2001 2:02 PM
My 3 mi. time on a flat course, based on 20k TT pace, would be about 7:48. This also corresponds closely with my interval training pace for 3000m interval sessions. Compared to most of the posters on this board this is not particularly quick, so I don't think the 8 min. benchmark is anything too remarkable.
P.S.Jon Billheimer
Aug 12, 2001 2:21 PM
I just read the thread below about average speeds, and quite agree, these are pretty meaningless, depending on traffic, conditions, terrain, and how you feel. My ride avg. speeds are generally slightly slower than what the rest of you posted, simply because 90% of the time I ride at heart rates under 75% of max. Yet I just came off a fast 100k group ride today where speeds seldom dropped under 40kph, and hovered around the 50kph mark in the latter stages. BTW, at the 92 km mark I got dropped after coming off a 47kph pull. So these numbers really are pretty relative. Time Trial times are probably the most significant, such as the 3 mi. test mentioned here.

By the way, more meaningful is one's 40km TT time. If you can break one hour you're pretty fast. If not, like me, you're pack fodder.
re: 3 Mile Time Trial for fitness testSlothlike
Aug 12, 2001 3:00 PM
Yeah, I agree that the 8 minute mark isn't blazing, but according to the Chris Carmichael and Burke books 8 minutes or less (of course) is a good fitness benchmark. As for hardcore cyclists, it may be relatively easy, but for the masses of those who work out or are just trying to be in shape, this mark is considered to be for a highly fit person. I only tried it twice, but I also did it 30 miles into my ride. I am gonna do it on fresher legs next time after only a 15-20 minute warmup. I am hoping to take at least 20-30 seconds off of the 8 minute mark thus far. But it seems like a quick and reliable way to judge progress.
re: 3 Mile Time Trial for fitness testJon Billheimer
Aug 12, 2001 3:31 PM
That should be pretty doable. Try a little longer warmup with a couple of 90 sec. accelerations to your LT. That'll set you up a little better for a fast start.

The idea of doing a short TT every few weeks to measure progress is, of course, a good one.
7:56 on my track bikeDeGeared
Aug 12, 2001 2:48 PM
42x16 gear
165mm crank

a out and back with 50 foot of vertical elevation gain
each way.
7:56 on my track bikeJon Billheimer
Aug 12, 2001 3:34 PM
Holy cow, DG, you can sure turn a gear!
we do a 3 miler every week on thursdays hereDeGeared
Aug 12, 2001 4:44 PM
after 3 months, i just finished my Colnago. I will see how
much better my time will be after the 3 months on the track
bike.

btw, i use a freewheel and front brake only.

peace
You'll fly...Jon Billheimer
Aug 12, 2001 5:40 PM
when you get road bike gearing! Give us a full report when you do it in a 53 x 12.
A favorite meanigful metric of mineterry b
Aug 12, 2001 3:35 PM
I've used this one for the past couple of years since I read about it in Bicycling. I like it because you can set it up to be a test that is largely independent of variables. I use a section of flat bike path in the south end of town where bicyclists generally don't venture (too far from major cross streets, too many camping homeless people.) It's a good, mostly flat section that's newly paved and sheltered from the wind. And, it's exactly 3 miles long. Three years ago, I could do it in 9 minutes flat, two years ago in about 8:30 and this year in 7:30. It's not a test about blazing speed, it's a test of getting your heart and legs cranking and maintaing it. For a recreational cyclist like me, I think it can be a good indicator of your conditioning. Especially when coupled with tracking your annual increase in overall mileage.
re: 3 Mile Time Tiral for fitness testRev. Litespeed
Aug 12, 2001 7:53 PM
I did it in like 8:33 (slow). I was rolling when I started the TT. I am a newbie with hard work I hope to get faster.
I thought I was doing good but...Cartman
Aug 13, 2001 6:44 AM
after reading about times in the 8 's..I'm beginging to wonder. I too read the article about judging your fitness by the 3 mile "time trial". Last year, I picked 3 miles at the beginging of my ride. It is not flat like it should be, but rather has a good decent and a good climb, and th rest is rolling. Last year, my best tiem was 10:05. The other day, I got that down to 9:30. Now, to take my 12 mile time trial speed (31:16) and divide that by four, I'd get 7:49. Wow, I guess I have to do the three miles on a flatter course! Any where you do the times three, if you do it the same, you will have something to judge your performance by.
Cat 4 Racing MetricBipedZed
Aug 13, 2001 7:33 AM
For those interested in Cat 4 racing times:

Earlier this year a local 10.6 mile TT was cut in half due to flooding on the course. The course ended up being almost exactly 5 miles long. With a standing start (holder) and a 180 deg turn-around my time was 11:19.

I basically went as hard as possible without any pacing concerns. My 3-mile time would have been about 6:47.

I ended up 7th place. An 8 minute 3-mile time would extrapolate to approx 13:20 for 5 miles which would have been about 40th.

http://www.americancycling.org/Results/2001/may/cctt/59/sm4.htm
What the Math?wink
Aug 13, 2001 7:50 AM
Still early Monday morning; Wwhat would your average MPH need to be to break the 3 miles in 8 minute threashold?
here you goterry b
Aug 13, 2001 8:18 AM
60/8=7.5*3=22.5 mph

or

3/8=0.375*60=22.5 mph
re: 3 Mile Time Tiral for fitness testRun-Bike
Aug 13, 2001 9:21 AM
8:46 for 3 miles on a 30lb. hybrid in heat index of 95 degrees.
3 mile for fitness okay...but to calibrate for racing? No.Mabero
Aug 13, 2001 9:27 AM
I mean I came late to a group ride and averaged 24 to catch up to the group at Mile 12.

Doing a 40k in or under an hour really shows you sprinting ability for racing. But doing a 3 miler...is so short, and to be able to do 22.5 mph for 8 minutes, is by far a good fitness goal...not a good racing goal.

Just my 2 cents.

Either way a 3 mile time trial does sound short enough to be A LOT of fun. :)
7:40 from a rolling start toward end of ridesidley
Aug 13, 2001 10:52 AM
I am inching my way toward getting up the nerve to consider racing, maybe. I recalled that benchmark about 30 miles into my last ride and hammered down when I came to the flat part of the course. Conditions and legs were good and so not a huge problem but certainly not something I could do everyday. I could not have done a sub 8 min my first year riding.

Certainly, this is not a racing benchmark but it probably an indication that you've got the legs to do longish group rides at 21 mph, which, I think, puts you up there with some real riders.
3 miles does not fit my ability at allLC
Aug 13, 2001 11:32 AM
I find that my pace for 3 miles is the same pace for 10-15 miles, because that is how I trained. I can sprint fast, but not for 3 miles. I never go on 3 mile rides, so I find I ride at a pace that I can sustain for at least a hour or two. Road racing is really more about how you can sprint for a short distance, or hammer up a hill and then recover while maintaining the same pace as everyone else. I even found my 3 mile TT is the same or even better after 30 miles, than a short warm up before the 3 miles. I never have done time trials, so don't know what the usual distance is, but I have never seen a 3 mile road race. I am not sure I could even change my mindset to go all out for 3 miles.
LC, it is just a measure of overall fitnessSlothlike
Aug 13, 2001 5:23 PM
that Chris Carmichael and other cycling experts use to judge the average cyclists fitness. I read it in the Lance A training program book and others, so cycling experts use it as a guide. My rides are usually 36-75 miles and I don't race, but I am gonna use this to judge my speed improvements.