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@deleted
29:30ish for 10 when I'm balls out and I'm whittling this down as I get more and more used to being at threshold. I've just started trying to TT after nearly a year of exclusive endurance training. First time out my HR plateaued at 160! Cadence is averaging at about 80 over 10mi which I appreciate is a little on the mashy side of things.
I don't drive to where I am starting from which means that I normally have at least a few miles of city riding to do but I am very careful when pulling away from lights to use my body weight on the lead pedal and try not to strain my knees.
I had two minor ACL injuries (6 week recovery both times), one in each knee when I played basketball about 13 years ago and nothing since then. I have however had a fairly bad achilles strain within the last 6 months...I am fully recovered from this now.
I know that I struggle to spin above 90rpm in real life (170ish on the rollas) and as a 6'3" 13st rider I'm on the sprinter side of rider builds. I personally feel that once I've improved my aerobic fitness, most of my gains will be from muscular endurance rather than foot speed. That said, I have learned to spin a lot better in the last year or so...this year will be about finding out what I'm made of.
Thanks for the questions...they've helped me think this through a fair bit.