Hi everybody!
I have been cycling for approximately 1 and 1/2 years now. After retiring from rugby due to injuries I got a bit fat and out of shape so decided to commute to work, then got a road bike, joined a club and well, now i'm here!
I've never done any structured training before just riding whenever feeling like it and have never done any proper training. I've cycled about 4,500 miles so far this year, this includes my 20 mile round trip commute, club runs, and some long rides(120-140 miles).
I'm planning on some proper training for this winter and to start racing next season and this forum has been a great help. I was just wondering if i can now put in more time(12-15hours/wk) and train properly could anyone give a rough ballpark figure of what improvements I could make.
anyway here are my stats from my new power meter, please bear in mind these are the only all out intervals i've done(20/5min) but i feel were pretty well paced:
age: 24
Weight: 73kg(I have quite a bit of fat still on me and reckon I can get down to 65 relatively easily)
20min: 319W
5min: 389W
I understand that you can't predict each individuals potential, but I just want to know really how well trained I would be regarded and is it realistic to aim for 350/420W 20/5min power.
Any help or advice would be greatly appreciated.
Jonathan
I have been cycling for approximately 1 and 1/2 years now. After retiring from rugby due to injuries I got a bit fat and out of shape so decided to commute to work, then got a road bike, joined a club and well, now i'm here!
I've never done any structured training before just riding whenever feeling like it and have never done any proper training. I've cycled about 4,500 miles so far this year, this includes my 20 mile round trip commute, club runs, and some long rides(120-140 miles).
I'm planning on some proper training for this winter and to start racing next season and this forum has been a great help. I was just wondering if i can now put in more time(12-15hours/wk) and train properly could anyone give a rough ballpark figure of what improvements I could make.
anyway here are my stats from my new power meter, please bear in mind these are the only all out intervals i've done(20/5min) but i feel were pretty well paced:
age: 24
Weight: 73kg(I have quite a bit of fat still on me and reckon I can get down to 65 relatively easily)
20min: 319W
5min: 389W
I understand that you can't predict each individuals potential, but I just want to know really how well trained I would be regarded and is it realistic to aim for 350/420W 20/5min power.
Any help or advice would be greatly appreciated.
Jonathan