I have been cycling for about 2.5 years. I train on a computrainer 80% of the time and have seen improvements. However, based on my swimming improvement and running improvement, it seems like I have hit a wall with cycling. I usually hang out around 175-185 watts for a longer effort (2-4 hours). I cannot fathom how people hold 300+ watts for this long.

Unless you are a full time cyclist doing 20 hours a week, you can't usually hit the same kind of heart rates you can running. You might discuss this issue with your coach, or if you don't have a coach, use RPE as a zone guide rather than heart rate. Or power.

I have actually never seen my cycling heart rates ever get any closer to my running heart rates over 3-4 years of 20 hours/wk. Cycling HRs are still 10-15 beats lower at a similar RPE and that discrepancy grows rapidly as I run longer and my locomotor uselessness begins to shine through. I would say that is pretty standard among full time cyclists who dabble in running.

Just talking about heart rate and RPE right now, Sounds like you are saying your RPE and heart rate are no matching up, ie. you feel like you are pushing a 8-9 out of 10 but your heart rate is only in zone 2. You need to establish new heart rate zones for cycling.

Watts can not be compared, watts/kg can be.

I have been cycling for about 2.5 years. I train on a computrainer 80% of the time and have seen improvements. However, based on my swimming improvement and running improvement, it seems like I have hit a wall with cycling. I usually hang out around 175-185 watts for a longer effort (2-4 hours). I cannot fathom how people hold 300+ watts for this long.

Also, I cannot hit my heart rate targets before my legs give out....so if the workout calls for Z3 HR, I push as hard as I can so I can survive the distance...but my HR won't approach Z3 until the very end when I am grinding it out to the point of collapsing at the end of the workout.

From an RPE perspective....I am able to push past pain and push it to a 8-9 on a scale of 1-10 during these efforts. I feel like I am working very hard.

What am I missing? Does it just take years and years to build up to 225, 250, 275+ averages for longer efforts?

watts/kg only reflects how well a person can climb. Absolute watts matter when the road is flatter.

watts/kg only reflects how well a person can climb. Absolute watts matter when the road is flatter.

Open question to anyone: On a flat road, decent surface, negligible wind, what is YOUR typical speed (within a range) when you are pushing 300 watts?

When you swim and run a lot, you'll naturally struggle to hit higher heart rates cycling as you have a bigger "engine" than you have specific leg fatigue resistance for when cycling.

Alright, thanks for all of the responses....perhaps I should add some clarification.

I am 6'1" 156 lbs on race day, 159/160 during training. My BF is 8.5% (calipers) 12-13% (BF Scale).

I looked back at my last race data (Haines City 70.3). 2:39, 207 average power, 21.0 MPH, IMFL was 20.4 mph, I did not have a power meter for that race.

I have been working with a coach for the last 16 months. I am very pleased with my race performance improvements...he has done a hell of a job...and I have trained my ass off.

We train off of heart rate (bike/run)...and those zones were set 16 months ago, and I have seen definite improvement. I am faster at lower hear rates.

My coach (trust him completely) told me that some of my concern about not being able to push to higher heart rates during training can be due to training fatigue. I am sure that is the case.

My speed on the bike has improved also.....it just seems like the effort I have put in should be yielding more than a 207 avg watts for a race. Really, I don't care what the watts are....just using that as a gauge, as people on ST throw that number around. My goal is to be able to avg 22+ MPH for a 70.3 and 21+ for a full....since speed translates to lower times.

Lastly, i know there are a lot of factors to take in, but for me to hit those speed, what sort of wattage would I need to push (average). Does it just take longer to build up to higher wattage/faster speed on the bike vs run?

Alright, thanks for all of the responses....perhaps I should add some clarification.

I am 6'1" 156 lbs on race day, 159/160 during training. My BF is 8.5% (calipers) 12-13% (BF Scale).

I looked back at my last race data (Haines City 70.3). 2:39, 207 average power, 21.0 MPH, IMFL was 20.4 mph, I did not have a power meter for that race.

I have been working with a coach for the last 16 months. I am very pleased with my race performance improvements...he has done a hell of a job...and I have trained my ass off.

We train off of heart rate (bike/run)...and those zones were set 16 months ago, and I have seen definite improvement. I am faster at lower hear rates.

My coach (trust him completely) told me that some of my concern about not being able to push to higher heart rates during training can be due to training fatigue. I am sure that is the case.

My speed on the bike has improved also.....it just seems like the effort I have put in should be yielding more than a 207 avg watts for a race. Really, I don't care what the watts are....just using that as a gauge, as people on ST throw that number around. My goal is to be able to avg 22+ MPH for a 70.3 and 21+ for a full....since speed translates to lower times.

Lastly, i know there are a lot of factors to take in, but for me to hit those speed, what sort of wattage would I need to push (average). Does it just take longer to build up to higher wattage/faster speed on the bike vs run?

Stop running. Running prevents you from getting adquate recovery if you are putting in work on the bike

How you get to 300 W? Good parents and good training. If your question is more like how do you get a decent w/kg, watch your diet (which you seem to be doing).

As others have mentioned, get your cycling specific LTHR and proceed accordingly. When you want to do a test, do so outdoors, when you are not fatigued. I won'tbe surprised if you pick up another 20 watts or so

Fwiw, Coggan estimated that most could hit 4.4 w/kg with dedicated training