How much improvement per month?

phreak

I've got a power meter on my turbo trainer so can reasonably measure improvement minus environmental factors (temperature etc.).

What is a reasonable amount of improvement each month?

phreak

Should probably have included my current training.

I typically do 3 turbo sessions per week and a longer ride at the weekend with commutes used as recovery rides. I typically do 250-300km per week and have been riding properly for 2 years.

I can currently do around 3.7watts per kg in my 1hr tempo sessions.

ozzzyosborn206

i don't know because i do not have one but i would be surprised if you would improve power output much at all in a month, so little that other factors would make more of a difference? every 6 or 12 months may be better periods to compare?

Zachariah

If you've been riding and training to the best of your ability for two years already, it's highly unlikely you'll see any improvement in one month unless you've been doing everything wrong so far. Sorry!

SBezza

We are all different so it is impossible to tell. It also depends on what your turbo sessions are, and what they are targetting. For adaptions, periods of 6 + weeks is the norm to see any real change, though no doubt some people respond faster and some slower.

phreak

I should probably clarify that I'm not looking to improve in the next month per se, just figured per month would be as good a timescale as any. I mean per year could be just as useful for all I know. I guess what I'm asking is it typical to improve by 10/20/30% a year? I'm guessing that these typically decrease as you get fitter and so on but it'd be good to hear some personal experiences.

I am improving my times on the road but it's hard to tell how much of that is down to my fitness and how much is down to better equipment. At least with a power meter on the turbo it is limiting it to just fitness.

Alex_Simmons/RST

Everyone is different and it depends on many many things, so there is no typical rate of improvement. But I often see improvements in TT power and maximal aerobic power in the order of 5-10% in a few months.

I have seen 25 mile TT power in one rider go from 220W to 320W over 6 months.

And another increase more than 50% in 4 months (punching out >5W/kg).

Others will work hard to lift 5% in that time.