yesss new 5min power record
 

im excited! after a lil less than 2 months more of training, my new 5min power is up 14 watts! i normally dont post stuff like this but i was blown away by my new improvement. training pays off!

old 5min power: 322
new 5min power: 336

this puts me right at the bottomest portion of the cat2 range according to the power chart. now im off to drink my banana victory shake. *dances*

Congrats, what was your training plan for raising it?

it was kinda weird, after hitting 322 watts i kinda went into a slump. couldnt hold 300 watts for 2 1/2 minutes so i just gave up on 5min intervals. the only things ive been really focusing on lately are hard 2 hour efforts. like as hard as i can. i like those better than 20min intervals. i also just started 1min interval training this week but i doubt that'd affect anything right now. today was the first day in about a month i tried a 5min interval.

how much do you weigh? I have a 5 min power of 365 and WKO+ says thats mid cat3 (at 158 lbs) you must be a feather and cranking, go get something to eat so the rest of us can catch up. http://fairwheelbikes.com/forum/imag...iley_yummy.gif

power to weight ratio is a better gauge.

You should be aiming for at least 4W/kg.

:)

Nice, I just hit a personal best 5 min effort recently (320 watts at 64kg). Intervals at 5X5 at 115% FTP are what worked for me. Absolutely cooked by the end of them - it hurts but it works.

You ought to find the increased 5 min power very helpful for racing. I sure did.

yes i sure hope so! next race wont be for another week or 2, so we'll see. cant wait till i get my 10 races in for that upgrade.

and i weigh 150lbs, which puts me right at about 4.94 w/kg for a 5min effort. and considering im 5'10", i wouldnt say im a walking stick compared to some of u =)