speedjunkie

Ok to make it short , 33y old , 3 months ago i bought a road bike since then i got addicted and been riding kinda seriously 7 -13h per week since i got the bike, previously i would do some some btt sporadically.

I would like to add when i was younger i played sports seriously Handball for over 10y, This last 3,4 y ive been inactive, and i like to think i have some pretty good genetics.

The stats atm 84k at 1,87m and a RHR of 42 and MHR 190

I bought a powertap, i can hold 400W for 5m, and 300W for 20m.

Since i began 3 months ago i shed 3 kilo already dropping from 87 and gaining some power due the training. I might go as low as 75-77K in a near future.

I would like to know how high can i aim in 20m power, i love to climb , still havent do any interval training. I´ve been riding pretty hard this last months and been doing 250kms\ week.

My 20m goal is 400W with a weight around 75-77K is a 100W gain achievable ?

Sorry for my english

gregf83 

It's impossible to tell based on the information provided. It's certainly possible to get to 5W/kg but the percentage of riders who get there is fairly small. You're still in the early stages of riding and should continue to see improvements over the next year or two, especially if you incorporate some structured training.

Dunbar

400 watts for 20m would put you in cat 1 / domestic pro territory (depending on weight.) It's possible but not probable. I would shoot for 350w for 20m and consider anything more than that icing on the cake.

TexMac

300 w for 20 minutes think is CAT3 territory. Sounds like you are self motivated but be careful with burn out/injury if you are not scheduling rest properly. Getting a coach is a good investment. When i started in 2013, i would hammer daily till my legs gave up and had to be off bike for months. Now using a coach, I can taylor my training (40/50 miles/day commute) accordingly with 260/300 miles a week and still feel fresh.

Calder Benson

Do you mean your training is 260-300 miles per week, on top of your commute of 50-60miles or do you really mean the other way around (commute is your training)?

TexMac

40/50 miles per week plus long weekend ride amounts to 260 to 300 miles per week.