Im a total novice, heck I love to ride Mt. and I do race MX but I want to get into road racing. Anyways Ive started training more carefully, Im useing the CTS book and this is what I got so far....170bpm 189 watts over 45 min. I do this everyday indoors and have been doing this for about 3 weeks, with some interval training to keep me from getting board or used to the training. Any idea how these numbers look and what are some other bench marks I should be going for. Oh and these are foundaton miles not all out. To put it into perspective my precieved effort is like a 6 or a 7.