I’m pretty new to the game and am at 3.0 w/kg. I want to take this higher over winter by increasing FTP over dropping weight and am wondering what a reasonable gain might be and curious what the studs around here are pushing. 3.5? 4.0? more? FWIW I’m 6’3 and 185lb. Thx.
3.8 but I am only 130lbs so thats actually less watts than what you are putting out at 3.0.
Over what duration—5"/12"/60"/5’/20’/60’/4hr, etc.?
Also, easiest way to improve w/kg, is to drop body weight, IME.
W/kg is soooo last year. I only worry about W/CdA. 
Nairo Quinta might disagree. 
I am talking about the “FT” column in that chart. I can maybe fluctuate ~10lbs from here before feeling more weak than lean, so maybe I pick up 0.15W/kg, but I am hoping for more gainz. Gainz!
My 5sec is classified as “Untrained” 
Thank goodness I don’t race crits.
My 5sec is classified as “Untrained”
Thank goodness I don’t race crits.
HAHAHA i am untrained across the board. These guys are monsters.
Nairo Quinta might disagree.
Which time trial did he win?
My 5sec is classified as “Untrained”
Thank goodness I don’t race crits.
HAHAHA i am untrained across the board. These guys are monsters.
I was feeling inadequate as a “fair”. Thanks for making me feel better.
Nairo Quinta might disagree.
Which time trial did he win?
He’s won two TT’s in his pro career.
My 5sec is classified as “Untrained”
Thank goodness I don’t race crits.
HAHAHA i am untrained across the board. These guys are monsters.
I was feeling inadequate as a “fair”. Thanks for making me feel better.
So you are one of “those” people. haha.
Nairo Quinta might disagree.
Which time trial did he win?
He’s won two TT’s in his pro career.
Then he’s likely quite aero. Not difficult when you’re tiny.
Nairo Quinta might disagree.
Which time trial did he win?
He’s won two TT’s in his pro career.
Then he’s likely quite aero. Not difficult when you’re tiny.
I need to get on the Macca approved cabbage, water and tape worms diet to get my Watts per kilo back. I guess actually starting some hard riding would be useful at some point too. I was hovering around 4.3W per kilo in the summer just after coming off 6 days riding 3-6 hours daily near Alpe D’Huez (270W off 63 kilo) . But then some nerve issues I have been having started affecting riding and I was barely doing much other this doing 10-20 min easy spins sitting bolt upright on my spin bike and watts came down >10% and kilos when up 3%. All in all numerator and denominator went the wrong ways and a recent CT ride has me down at 239W off 65 kilos so 3.67. I THINK it is easier for smaller riders to post higher watts per kilo numbers
A not insignificant amount of a MAX 5 second power is position, technique, gearing and committal to ripping your cranks off. I’d venture a speculation that most triathletes haven’t gotten down in the drops on the road bike and really dug into a maximal 5 second effort.
Earlier this year I got to 4.2x W/kg @ FTP. Since then I have gotten fatter and less fit . . right now I may be approaching unity . . . ie 1W/kg.
What time of year? Peak fitness and weight are vastly different than off season or base training levels for obvious reasons.
Peak fitness between 4.7-4.9, currently about 3.9
Currently around 4.2, but I’ve only been riding 1x a week since the start of September (new baby) and I’ve probably gone down 20-25 watts in terms of FTP over 2 1/2 months. Over the summer I was around 4.5 while racing.
4.5 should get you off the front as an age grouper in triathlon. Especially if you have equipment and aero in order.