Due to my broke-down right wrist I was 100% benched for >5 weeks and have only been gradually increasing my running and biking miles in the past 3 weeks. I have yet to do any outdoor rides since the crash. My wrist is still a long way away from being able to operate shifters and brakes well or be comfortable if I hit bumps. My grip is still quite weak.
So...I've lost 16#s during my convalescence (intentional). I'm assuming that this will make me faster, even with my loss of fitness, but by how much? And once I am back to the same level of fitness, how much speed (say, on a road bike) can I expect to have gained? My ultimate goal weight is another 12#s lost. At nearly 30#s off I'm assuming the difference in speed will be marked.
With running the rule-of-thumb is 2-3 seconds/mile/pound. So I'm hoping to maybe drop a minute off of my average/mile times. I might actually manage to be a true mid-packer, then.