6 Watts per KG

One of my short term targets for this year is to reach 6 watts per KG on a standard bike test protocol. When testing athletes we find that 5 w/kg is a good starting measurement if you wish to race well, 5.5 put you well up there and 6 would put you at the front. The measurement is simple, you complete a maximal bike test which increases every minute until failure and then take the wattage from the last complete minute and divide by body weight.

This morning was the first test, I took a while to warm up and have been feeling a bit tired this week from perhaps doing a little too much.. nevertheless I did a good warm up then started at 170 watts and Paul continued to increase the power by 20 watts every minute, my target was 370. I reached the end of 370 and was working pretty hard but still in control.. at that point I backed off and stopped, as it wasn't my intention to go to max.

370/67 = 5.52, the next minute at 390 which would give a score of 5.82 w/kg would have been manageable but probably not another minute at 410. For the first test of the year, with tired legs from a hard week.. I'm happy. It told me that 6 w/kg is definitely on the cards.. just need a few more weeks.

Here endeth the endurance blog..