I’m using a power meter and computrainer this season with the idea of improving my avg wattage. What type of improvement should I expect (providing I train 2x weekly above my current avg wattage)?
That is a very very vague question.
And without about 100 variables it would be impossible to know.
Although for me the 2-4mph improvement that CT guarentees happened over the winter.
6.2.
Based solely on the question, I wouldn’t expect much.
Not to be too vague but with the proper training at a determined FTP,
using those numbers and sets of threshold training what percentage increase might I expect. Based on training two hard threshold workouts a week. I know most of you would like numbers. Give me your experience
of how it has worked for those of you training with a meter and computrainer.
I can give you my N=1 experience, which was that in the 4 months after I started training with a pm, my FTP went from ~250 to ~290. This took my bike split from ~2:44 to ~2:31 from the previous year on the same course (mooseman) with the same equipment, with a faster run as well. I was following a plan from cruciblefitness, who has now become endurancenation.
Sort of cross-threading with the “what gives you improvement on the bike thread”, but this was on 3 rides/week, which ended up being ~20% less mileage per week than the year before. Each of those 3 (3 hrs, 2 hrs, 1.5 hrs) rides was a hate mission at the hands of that little yellow bastard, though.
I saw a 38 Watt increase over 5 months this winter.
1.21 Gigawatts!
I guess it depends on your fitness… the fitter you are the less % you’ll gain.
The poster that talked about 3 hard rides a week is right… that’s what it takes. I’ll give you my experience. Prior to starting this block of training using power and correct methods I was already an above average cyclist.
- get an accurate no ego, no BS estimate of your FTP. No Slowtwitch FTPs… this will screw up the training.
- Train at threshold and below. VO2 intervals are nice for the ego but don’t train the energy systems you want to train to get an accross the board increase.
- Start at 3x3, 3x6, 4x5 or whatever you can handle and progress up from there. I initially hated every second of my 3x5 workouts but gradually got up to 4x12, 2x20 with ease. All of these are at threshold wattage.
- ride 4 times a week… tuesday, thursday, saturday and sunday. Each ride is 100% structured, no junk mileage. Long rides are structured too… 4x8 at Zone 4, 2x20 at Zone 3, remainder at Zone 2 or 75-80%, for example. Get an extra 2-3 hours in on Sunday.
- Test monthly, adjust your FTP as needed and adjust your zones as needed. Repeat.
Following this I have increased 10% accross the board, which equates to about a good chunk of watts at IM bike pace.
It’s all about HARD WORK. You have to put in the work. Tempo, sweet spot, threshold, whatever you call it… you have to be riding hard.
good luck
I don’t know about wattage… but it better improve 2mph in 5 months or you’ll be getting your money back (subject to their other stupid conditions, of course): http://www.computrainer.com/rm_inc/PIGuarantee.htm