Are there any good benchmarks for the LT watts/kg metric? For example, what is a professional’s ratio or what would you consider average, good, elite, superhero, etc…? Also, am I wrong to consider that this figure can be compared between individuals?
I got my numbers and I can compare them to previous figures to show my improvement, but otherwise I am looking at the number in a vaccum. I was hoping to get some context so that I can set goals and interpret the number better. Let me know if there are variables that I am not considering here.
A decent cat3 can do 4.15-4.25 watts per KG for 60 minutes. In my opinion, you have to actually do it, not just theoretically be able to do it based on some 2x20 workout. IF you’ve never done it, YOU’VE NEVER DONE IT.
A very good pro can do around 5.85 watts per KG for 60 minutes(425 watts on 160# rider), but the kicker is, they can do a bit less, repeatedly throughout the Tour.
For example Floyd Landis spent 2 hours @ or above 370 watts throughout stage 17, up to 37 minutes at a time.
Please keep in mind, that last column “FT” MEANS FTP… AKA CP60.
Otherwise, I think the power levels are low for the 5 minute mark, and low for the CP60 for cat3s and cat4s. I have no idea about 1 minute power or less.
Last year, this chart put me as a good cat3 for CP60 (4.00 WPK) and cat2 for CP5(5.5 WPK) and I was a decent cat4 with a handful of podiums.
For Pros, I’d love to see who is putting out 6.40 watts per KG for 1 hour without drugs.
(465 watts) / (160 pounds) = 6.40718449 watts per kg
In Boardman’s record of Men’s Best Performance Hour Record, Boardman reportedly did 445 watts for the hour, and he was 69 kg. That’s 6.44 w/kg, and he went 35 miles in that hour!!!
Please keep in mind, that last column “FT” MEANS FTP… AKA CP60.
Otherwise, I think the power levels are low for the 5 minute mark, and low for the CP60 for cat3s and cat4s. I have no idea about 1 minute power or less.
Last year, this chart put me as a good cat3 for CP60 (4.00 WPK) and cat2 for CP5(5.5 WPK) and I was a decent cat4 with a handful of podiums.
For Pros, I’d love to see who is putting out 6.40 watts per KG for 1 hour without drugs.
(465 watts) / (160 pounds) = 6.40718449 watts per kg
There are no (specific) values for any category of rider in those tables.
In Boardman’s record of Men’s Best Performance Hour Record, Boardman reportedly did 445 watts for the hour, and he was 69 kg. That’s 6.44 w/kg, and he went 35 miles in that hour!!!
442 W is actually what Keen estimated (based on field tests done using an SRM beforehand…Boardman did not actually use a powermeter during his ride). His weight is variously given as being either 68 or 69 kg, but it is the latter that I used.
That’s great info. Wondering if there are any similar “general” benchmark stats you’ve determined that apply to long course triathlons that can be applied to the HIM/IM bike portion?
That’s great info. Wondering if there are any similar “general” benchmark stats you’ve determined that apply to long course triathlons that can be applied to the HIM/IM bike portion?
The issue with triathlon - it’s harder to generalize, yet easier to calculate. You’re most concerned with your aerodynamics, as that can play a HUGE part in your overall speed. Once you’ve determined a fair CdA, and picked or calculated a Crr, you can easily calculate the power needed for a specific speed.
IIRC, the IMC winner averaged 265 watts, with an FTP of roughtly 350-360.
Here’s some rough numbers I got, using my home calculated Crr and back calculating Jordan’s CdA for overall IMC finishers. For FTP, I’m assuming that you’re racing at 75% (rough estimate). I"m also assuming that Jordan had the fastest bike leg. He probably didn’t, but it’s close enough.
I stopped listing FTP after the front, because the 75% rule probably falls apart a little once you leave the top people that pace reasonably well. Also note, the speeds listed on the IMC site do not line up with what I recall from Jordan’s race report. I’m using the speeds on the site for consistency sake.
Keep in mind that the position that boardman maintained during his hour record was pretty low and that his speed was a function of watts/cda not just absolute watts. So ASSuming the estimate is right and that boardman was clean, he probably could have produced more watts for an hour than was reflected in his hour attempt. If he would have been just tested for max watts for an hour im sure he would have chosen a more upright position.
Seth
A decent cat3 can do what??? Are you crazy? Most of our top Cat1-2’s here in Boulder can only handle 4.1 - 4.5! Your numbers are way off. It is beginning to be a WELL KNOWN fact that anyone, as your example of a 160# rider, that can do 5.85 w/kg are DOPING WITHOUT A DOUBT! 425 watts…for an hour!!! What the hell? MAYBE 340 watts for an hour.
A decent cat3 can do what??? Are you crazy? Most of our top Cat1-2’s** here in Boulder can only handle 4.1 - 4.5**! Your numbers are way off. It is beginning to be a WELL KNOWN fact that anyone, as your example of a 160# rider, that can do 5.85 w/kg are DOPING WITHOUT A DOUBT! 425 watts…for an hour!!! What the hell? MAYBE 340 watts for an hour.
Being in Boulder saps your threshold power by ~5%.
Also, Boardman at 69kg did 442W in his hour record attempt (ever wonder where that 6.4w/kg come from?). Probably one of the few clean riders of his era.
here’s something more for your outrage: top 20% cat 5 finishers in CA can do 4.5-4.6w/kg. Must all be dopers, no?
edit: looks like the point above was already made a few years back. This is the poster’s first post on this website and decided to dredge up something from 09. Way to go. Sounds as if he’s envious of cat3s whose FTP >4.1w/kg.
A decent cat3 can do what??? Are you crazy? Most of our top Cat1-2’s here in Boulder can only handle 4.1 - 4.5! Your numbers are way off. It is beginning to be a WELL KNOWN fact that anyone, as your example of a 160# rider, that can do 5.85 w/kg are DOPING WITHOUT A DOUBT! 425 watts…for an hour!!! What the hell? MAYBE 340 watts for an hour.
Thank you for bumping a stupidly old thread.
And I call BS on that. I’m a decent rider, but not great by pure cyclist standards. Did the big Albuquerque climb (6500 feet to 10,600) last fall at 270 W at 64 kg. There are LOADS of stronger cyclists, so Cat 1-2s only hitting 4.1-4.5 in Boulder is way off.