What Is A Good Wattage For Cycling?

What is a good average wattage cycling?

about 200 to 300 wattsMost pro cyclists produce about 200 to 300 watts on average during a four-hour tour stage.

The recreational rider, on the other hand, might be only able to sustain this wattage during a 45-minute or hour-long spin class..

How accurate is strava Watts?

Given measured power data, Strava said that my average power for the whole ride was 164 watts and produced a total of 1,233 kilojoules of energy. Without direct measurements, Strava estimated that my average power was 177 watts and total energy production was 1,328 kilojoules. That’s an overall power error of 7.9%.

What is a good FTP for Ironman?

Therefore, your FTP would be 190 watts. Research shows that Ironman bike race pace should be 65-80% of your FTP. The faster you are, the higher the percentage you should aim for.

What is a good FTP for a cyclist?

How do you go about improving FTP?ZonePercentage of FTPUse for256-75%Long, endurance rides376-90%Tempo rides aimed at improving endurance at high effort491-105%8-30 mintue intervals focused on improving FTP5106-120%3-8 minute ‘V02 max’ intervals3 more rows•Mar 23, 2020

How do I increase my cycling wattage?

5 Simple Ways to Increase Bike PowerRide in bigger gears. Riding in bigger gears at the same cadence in a particular set of conditions makes for a consistently higher power output. … Ride uphill. … Ride into headwinds. … Use block training. … Follow the 75-percent rule.

What is a good FTP for a triathlete?

An FTP of 340 to 360 watts is typical for the top male riders. It is important to note that FTP in relation to the athlete’s weight is the best way to compare any two riders. For instance, if two athletes have an FTP of 340 but one weighs 70 kg.

How fast is a pro cyclist?

Professional bicycle racers can usually maintain 25-28 mph on flat ground. But for a beginning road cyclist, an average of 13.5 mph is very respectable, especially on a longer ride.

How many watts is 20 mph?

Cycling PowerSpeed – kmh (mph)Power (watts)Increase in power needed to increase speed by 2.5kmh22.5 (14)952025 (15.6)1202527.5 (17.2)1482830 (18.7)180325 more rows

How do I become a stronger cyclist?

17 Strategies for Getting Stronger, Faster and Fitter on the BikePEDAL WITH MORE POWER. Researchers found that just one month of plyometric training (jumping exercises) twice a week can increase your power endurance by 17%. … FOCUS ON SPRINTS DURING THE OFF-SEASON. … STAY SHARP. … AVOID THE DEAD ZONE. … EAT ON THE CLOCK. … SAVE TIME FOR A COOLDOWN. … MAKE A TRAINING PLAN. … GO TO BED ALREADY.More items…•

What is a Cat 3 cyclist?

November 2009. Cat 4 may not necessarily be a beginner, they may be experienced cyclists who are just not fast or fit enough to get enough points to progress to 3rd cat. Basically you start at cat 4 and when you get into top 10 in a race you get points awarded and when you get 10 you are a 3rd cat.

How can I increase my watts per kg?

In order to improve your watts per kilogram efficiency as a cyclist, you’ll be looking to get the highest max power output for your weight. There are three main ways to do this, these being: Increasing your power output whilst keeping a constant weight. Keeping your power output constant whilst losing weight.

What is a reasonable FTP?

FTP in watts per kilogram for females 47% of people have an FTP below 3.2W/kg. 45% of people have an FTP of 3.4W/kg or more. 8% of people have an FTP between 3.2W/kg and 3.4W/kg.

How many watts can a pro cyclist sustain?

429.8 wattsAn average pro in the Tour peloton will produce about 6.15 W/kg under the same conditions. Assuming a weight of 70 kg (a bit more than 154 lbs.), the average rider will be able to maintain a power output of 163.8 watts for the 20 minute effort while the pro will maintain 429.8 watts.

What is a good watts per kg for cycling?

To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.

What is a good FTP to weight ratio?

A power to weight ratio of 4 to 4.5 is equivalent to a competitive Category 2 racer. A power to weight ratio of 5-6 would put you in the range of a Category 1 elite professional (according to Andy Coggan’s power profiling chart).

What is a pro cyclist FTP?

FTP is the acronym for Functional Threshold Power. In theory this is the max power that you can sustain for an hour’s riding. Once you know this number, it’s then used to set your training zones and help you gauge your riding efforts. … Because it comes from a power meter reading, the FTP is measured in watts.

What is watts per kg?

Simply put, your watts per kilo (w/kg) is your power to weight ratio. Watts per Kilo is your max power output, in watts, divided by your weight in kilos. For example, someone with a weight or mass of 80kg with a sustainable power output of 280 watts will have a power to weight ratio of 3.5 watts per kilo (3.5W/kg).

How quickly can you improve your FTP?

With a ramp rate average of 5 points per week and a starting CTL of 50-70 (common after a period of rest during the offseason), that leaves us with about 8 weeks of solid training to see any significant improvement in FTP. In many cases, I recommend adding 2-3 recovery weeks spaced throughout this time.