Training & Nutrition - Good Watts for Beginner Biker?
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01-24-12, 01:46 PM
Just started riding this winter and have no clue what I'm doing. Did a 20 minute watt test and averaged 335 watts. Is this good? Just getting into cycling to get back into shape and lose some weight.
I'm 6'4'' 225 if it helps.
3.27 w/kg = not too shabby, particularly for someone who's just started riding.
01-24-12, 02:08 PM
yeah, I figured it comes down to a power to weight ratio. Thanks for the input. I'd like to start working my weight down to 210 over the next couple months. I'm a former rower that just packed on the pounds once my career was over, so I'm hoping biking can help get me close to where I was.
01-24-12, 02:25 PM
details of the test and you arrived at your number?
01-24-12, 02:33 PM
sure, it was about two weeks ago. 5:15 am after biking indoors for 2 months. it was 2 x 20 minutes with 10 minutes rest in between. I don't remember the exact numbers from each 20 minute piece, but it ended up averaging out to 335. There was some drop off on the second one. I was gassed afterwards.
01-24-12, 04:42 PM
The normal protocol is to do a hard 5 min effort, then a 5 min rest, then the 20 min test. FTP is .95 of the 20 min value.
The reason for the 5 min inteval is to use up anaerobic capacity. That way the 20 min test is all aerobic.
01-24-12, 04:44 PM
Oh okay. Just doing what I was told by the program I was on.
What device are you using?
01-24-12, 07:45 PM
It's an indoor computrainer with software hooked up to some televisions. I'm not sure, but I want to say it's by cyclops. I go to a training facility where they have all of this set up and maintained by some trainers there. It's kind of nice being so naive about a lot of this stuff, less thinking!
Yeah, that's ridiculously good for someone who just started.
01-25-12, 02:24 PM
3.0 w/kg would be good for someone who's just started. Keep riding!
01-26-12, 12:36 PM
Thanks for the input guys. Just going to keep plugging along. Just bought a road bike to use in a few months. Hoping to lose this belly!
Since you've already gotten a taste for power training, I'd recommend getting a PM. I love my Quarq, but there are deals to be had on powertap wheels, especially now that the Look power pedals are coming out.
01-26-12, 01:01 PM
hmm I'll check those out. Working with a local bike shop. They've been really helpful with the process.
01-26-12, 01:58 PM
Love my Quarq too..
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