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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 01-24-12, 01:46 PM   #1
jol6man
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Good Watts for Beginner Biker?

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.
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Old 01-24-12, 02:04 PM   #2
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3.27 w/kg = not too shabby, particularly for someone who's just started riding.
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Old 01-24-12, 02:08 PM   #3
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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.
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Old 01-24-12, 02:25 PM   #4
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details of the test and you arrived at your number?
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Old 01-24-12, 02:33 PM   #5
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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.
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Old 01-24-12, 04:42 PM   #6
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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.
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Old 01-24-12, 04:44 PM   #7
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Oh okay. Just doing what I was told by the program I was on.
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Old 01-24-12, 05:59 PM   #8
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What device are you using?
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Old 01-24-12, 07:45 PM   #9
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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!
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Old 01-25-12, 06:28 AM   #10
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Yeah, that's ridiculously good for someone who just started.
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Old 01-25-12, 02:24 PM   #11
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3.0 w/kg would be good for someone who's just started. Keep riding!
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Old 01-26-12, 12:36 PM   #12
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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!
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Old 01-26-12, 12:39 PM   #13
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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.
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Old 01-26-12, 01:01 PM   #14
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hmm I'll check those out. Working with a local bike shop. They've been really helpful with the process.
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Old 01-26-12, 01:58 PM   #15
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Love my Quarq too..
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