What sort of watts, or watts/kg, would be needed to go around a 1:09? I know that the track and bike and all that are important, so assume T-Town and a fairly aero bike. In looking at past results, going under a 1:09 at Masters Natz (30-34) is going to be competitive for the podium and possibly the win. My problem is that I think that I could concentrate on that event and improve considerably, but I'm not sure that it will be enough. My 5 sec. power is around 20 w/kg but my 60 sec power is around 8.6 w/kg. That is now (Feb.). Is it unreasonable to try to get to, say, 9.5 w/kg with a bunch of specific bike and weights work? I've always been a crit sprinter and have always concentrated on fitness needed to get to the sprint at the end of a crit. Will focused training get me on the podium? The only kilo I've ever done was around a 1:14 at about 2,000 feet altitude. That was with no specific training for it.