Watts My Potential?

Ade Merckx

Yeah sorry me and hundreds of others huh? After a few weeks of no riding I started training again three days ago. THIS TIME WITH POWER...YAH!!.
Today I did a five minute do or die effort on my KK trainer and averaged was 362watts.

I'm currently doing 3 days of 3 x 20's @ ~ 270-280watts with a one or two 3 hour tempo efforts on the weekend. Weekly hours 6-7.

So
5 min power - 362watts
Current FT - 280watts(possibly 10 watts higher)
training 7-8 hours
Weight 74kg (71kg when racing)

Is an FT of 320watts realistically possible by April??? Thanks dudes

rmur17

sure no problem if you're modestly detrained (or more!) and at 280-290W right now.

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Ade Merckx

thanks mate. I'm desperate to join the 300watt club. Who know's maybe next year I'll get to see the front end of british 2/3 cat races for the first time ever

Piotr

That sounds like a somewhat aggressive plan after a few weeks off. Be careful how quickly you grow that CTL.

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shawndoggy

Your numbers sound very similar to mine. Winter ftp for me is 280-290. I got my 40K FTP to 309 by June. That's on TT bike, which I don't practice enough on, so my roadie FTP was probably 5-10 more at that time.

I'd suggest backing off a hair on the intensity and going longer. Like instead of 3x20 @270, do 1x90 @ 250. Then start doing those back to back days. Once Then shorten the intervals and slowly bump the intensity as you get closer to in-season.

There's plenty of time to build... I'm leery of going too hard this time of year. Better to go a little longer and marginally less hard.

Ade Merckx

Yeah possibly thats me all over in terms of committment. Full on or not at all. Thanks for the advice I should add though that I tend to play things by ear so yesterday was 5mins @ 362 ten min break then 2 x 25 @260watts. Today is the last day of a 3 day block (thanks Timan) so I'll let the legs decide 2 x 20 or 3 x 20. By the way how do I determine whether my how much my anerobic capacity impacts on my FT/5min power? Just trying to plan ahead for when my aerobic engine hits its inevitable ceiling. Cheers Toks

Ade Merckx

Cool, but what was you FTP last winter?

shawndoggy

As noted, 280ish. A 20 minute test last december indicated 285w using the 20MP * .95 formula. More indicative of improvement would be to note that my FTP at the same TT the prior year was 289 -- so I saw a 20w improvement year to year after a steady diet of SST.

giannip

Could I ask how you got the FTP of 280 ?

Ade Merckx

yeah sure. in the last two week I've done approximately three 20min tests: 307, 310, 312. I'm sure with a 72 hour rest I could do 290ish in a one hour test.