I’m aware that there are a thousand variables to the question I am about to ask. However, I’m just looking for a general answer.
If you look at the FTPs (functional threshold power) of many pro cyclists you see some pretty high numbers (over 5watts/kg with world class athletes). When looking at professional triathletes you also see very high numbers. I’d say between 4.0 and 5.0 watts/kg as an estimated average. Where 4.0 might be the “local pro” type and 5.0 might be the “world class pro”.
I would venture to say that all of the athletes above worked their asses off to get to where they are. If the average Joe (someone who may not have all of the genetic gifts most of the best pros have) works their ass off how far can they get? How much of an impact does genetics have on an FTP? Could most athletes expect to get to 4.0 watts/kg? Higher? What do you think?
I’ll take a SWAG and say 3.1 - 3.2 watts/kg for a male. That would put you mid pack for the bike with decent equipment and position at the small races I do. With that power, good equipment choices, and a good position, I’d think you’d be at least mid-pack even in a somewhat competitive field.
I’m pretty much an average Joe when it comes to athletic ability. Not really sure what my FTP is, but my w/kg at CA 70.3 in March was 3.2. FWIW, I’m a 41 y/o guy who thinks that he still has a lot of upside on the bike.
I had my VO2 max measured years ago when I was in decent shape for an average person, but not much more than untrained as an athlete. IIRC my VO2 max was around 41 or 42 ml/kg/min at 5300 feet. I remember thinking that I was pretty much average as an endurance athlete. Riding 5 hours of L4 per week for a few months I got up to about 3.7 watts/kg last year, and I don’t think I’m close to my potential. I think I could get close to 4 watts/kg if I could ride 10 hours per week for a year, but think the point of diminishing returns would set in quickly after that. Maybe I’m selling myself short, but I don’t see myself riding that much until I’m retired in any case.
I’m 42 and 66 or 67 kg, and think I can improve a good bit more even riding 6 or 7 hours a week for a few years.
I would think that getting close to 4.0 w/kg would be achievable to most human beings. It just depends upon the effort that that individual wants to put in to training and weight loss.
I would agree that right around 4.0/kg is achievable by most people. It’ll take some work, at least 10hrs a week consistantly for at least 1year if your new to cycling. That puts you right in the middle of the cat 3s. You will not climb like the top cat 3s, but you may very well be near the front in a TT. I started as a roady (cat 2), and usually roll right around 4.2-4.35 on 12hrs a week on the bike and Im a FOP AGer on the bike.
I’m pretty much middle of the pack and have an FTP of 3.1 w/Kg right now.
Are you at your potential? I’m thinking more along the lines of how far can the average Joe go?
i would think well beyond 4.
truly dedicate yourself, 5 years…4.5-5 easy. that is really not that high nor that difficult. I would think one could get there just by biking a shit load, not even concerned about a training plan or nothing.
I consider myself very average, bought my first bike (well first bike since a mongoose BMX when I was 12) in December 2008. So, biking just over a year. 3.98 w/kg as of last test, which was a 20 minute test. Last olympic bike leg confirmed results. 305 watts, 76.5 kg.
While I’m not as AOD as jackmott I also think the emphasis on this thread on W/kg is somewhat misleading. Watts/kg is all well and good, but can be just as highly dependent on your body mass as it is on your power, I mean afterall the title of the thread is “what FTP” but all we’ve been talking about is W/kg.
Don’t get me wrong, if I was going to brag about anything it would be my W/kg, I’m a pretty thin (I think lean sounds cooler) guy at 6’0 and my W/kg is about 3.9 right now, I think I’ll be above 4.0 this season and this is my second year doing Triathlon. The caveat is that my FTP is not all that high at ~270, I can just keep my W/Kg up by staying around 150lbs. This is is enough to seat me pretty well at local races in the 25-29AG, but there is definitely a relationship between how hilly the course is and how well I do overall, if I moved back home to FL and started racing a bunch of pancake flat races W/Kg wouldn’t do nearly as much for me as compared to the bigger guys who just pump out a lot more raw power.
So when we ask
Just curious…What does a FTP of 3.1 get you in a flat Oly Bike ride?
My first question would be, well what do you wiegh? You could be at at ~3 W/kg and I could be at ~4 but if you have 30lbs on me your overall FTP is going to be about the same or probably higher, on a flat course we may not have all that different bike splits.
I think you’ve got it backwards. W/kg is more useful to talk about since it corrects for body mass. If I’m 250lbs and have an ftp of 300, that’s not really anything to write home about and I’m likely not setting the world on fire with my cycling. On the other hand if I have that same 300 ftp at 140lbs, I’m likely firmly FOP in triathlon bike splits and even (potentially) quite competitive in amateur bike racing.