yearly w/kg progressions

Hi.

Ive been cycling for 1 year now. I'm at 3.4 w/kg.

No idea what I started at.

Is this good for 1 year? (probably no answer to this, I just want opinions)

are there any rules of thumb which say how much you can raise this every year? any figures of your w/kg numbers over the years? or of any pro rider out there?

what is a realistic target for me to reach in year 2?

got no more fat to burn off now so its just about raising my FTP (currently at 245).

Comments

  • Ive been cycling for 1 year now. I'm at 3.4 w/kg.

    No idea what I started at.

    Is this good for 1 year? (probably no answer to this, I just want opinions)
    There is no good or bad. It is what it is.
    are there any rules of thumb which say how much you can raise this every year? any figures of your w/kg numbers over the years? or of any pro rider out there?
    I have seen increases in threshold power from 5% to 50% in 6 months.
    Similar season to season but the rate of progress is a function of many, many things.
    YMMV
    what is a realistic target for me to reach in year 2?
    Suggest a focus on process goals instead and the number will look after itself.

    When you have a few seasons of consistent quality training under your belt, then setting targets like this makes a little more sense.
  • Thanks Alex.

    I knew it would be a 'it depends' thing.

    I take it the 50% you saw in 6 months was an untrained rider? Im just about to focus my training more becaus i've just been 'riding around' without goals. Do you think most people in my situation could definately see a 50% improvement in 6 months with a scientific approach? (proper coach/training plan?)
  • I take it the 50% you saw in 6 months was an untrained rider?
    Not untrained, just under-trained.
    Im just about to focus my training more becaus i've just been 'riding around' without goals. Do you think most people in my situation could definitely see a 50% improvement in 6 months with a scientific approach? (proper coach/training plan?)
    No. I think that the best approach is to train well* and not to set limits on what's possible. In studies there have been subjects that have experienced a 100% improvement in sustainable aerobic power over the course of a training cycle.

    * how you go about this is really up to you. Coach or no coach, it's training well that will elicit performance gains. A good coach/plan will help short circuit the process/learning cycle.