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Average Watts for Age?
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 2013-10-31 2:10 PM |
Regular 136  |  Subject: Average Watts for Age?I was wondering what is considered average Watts for a 54 year old women during the bike portion of an ironman. Mine are VERY low (<100) and I see many people seem to average between 200-300 watts. I doubt I will ever get that strong but was wondering what would be considered "OK" for an iron distance event. I have completed 3 ironmans and have always been weak on the bike (but make the cutoffs except for Silverman in 2006) but am doing Ironman Lake Tahoe in 2014 and am concerned with making the bike cutoff. |
| 2013-10-31 2:51 PM in reply to: wasabi |
Pro 6191  | Subject: RE: Average Watts for Age? Avg watts? No idea, sorry. Worried about your cycling? Start here: http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10920 If you're fairly confident in your run and swim, now is the perfect time to get some serious bike training in. Good luck! |
| 2013-10-31 3:08 PM in reply to: wasabi |
Member 1748  Exton, PA | Subject: RE: Average Watts for Age? Originally posted by wasabi I was wondering what is considered average Watts for a 54 year old women during the bike portion of an ironman. Mine are VERY low (<100) and I see many people seem to average between 200-300 watts. I doubt I will ever get that strong but was wondering what would be considered "OK" for an iron distance event. I have completed 3 ironmans and have always been weak on the bike (but make the cutoffs except for Silverman in 2006) but am doing Ironman Lake Tahoe in 2014 and am concerned with making the bike cutoff. Don't get hung up on power numbers. Most people are not averaging 200-300 watts during an ironman, unless your talking about Kona. If your looking at how many watts you generate, use it as a way to measure your power improvements. Remember watts generated is only one component to going fast, it also depends on weight, aerodynamics, rolling resistance, coarse elevations. |
| 2013-10-31 3:09 PM in reply to: 0 |
Master 1927 Guilford, CT | Subject: RE: Average Watts for Age? Originally posted by wasabi I was wondering what is considered average Watts for a 54 year old women during the bike portion of an ironman. Mine are VERY low (<100) and I see many people seem to average between 200-300 watts. I doubt I will ever get that strong but was wondering what would be considered "OK" for an iron distance event. I have completed 3 ironmans and have always been weak on the bike (but make the cutoffs except for Silverman in 2006) but am doing Ironman Lake Tahoe in 2014 and am concerned with making the bike cutoff. That's a tricky question. How much do you weigh? (don't have to answer but needs to be taken into consideration). I will tell you that 200-300 is NOT average and especially not for a 54 y/o women. >250 is front of pack age group male territory in most instances. 200-250 is fairly strong to very strong depending on weight. For the women. The pros usually put out between 150-200 watts. I'd imagine most AG women are under 150 watts depending on how big and what age they are but I'm not sure there is a ton of data around to support that claim other then some one off anecdotal stuff around here or slowtwitch. edit: for tahoe, try to look at w/kg and compare it to some people that have put together a race report if you can. It won't be perfect but may give you a little bit of a ballpark on where you stand. edit2: found this for you: http://connect.garmin.com/activity/380461098 http://brian-johns.com/2013/09/ironman-lake-tahoe-2013-race-report/ He was M38, 6'2" 170lbs at 220 watt FTP and put out 123 avg. Took him 8hrs. His FTP is 2.8w/kg. You can extrapolate a little bit from it but don't get too crazy about it since there are a lot of variables at play Edited by acumenjay 2013-10-31 3:20 PM |
| 2013-10-31 3:41 PM in reply to: acumenjay |
| Regular 136 | Subject: RE: Average Watts for Age? Wow, thanks for the posts. That actually makes me feel MUCH better. I weigh about 115 and am 5'2". I kept reading stuff that sounded like 200+ was normal. Now I understand that is more for the FOP folks. I am a BOP athlete and am just competing with myself for the most part. Glad to hear that even pro women may be under 200. Thanks for all your quick responses. |
| 2013-10-31 3:57 PM in reply to: wasabi |
| over a barrier | Subject: RE: Average Watts for Age? Originally posted by wasabi Wow, thanks for the posts. That actually makes me feel MUCH better. I weigh about 115 and am 5'2". I kept reading stuff that sounded like 200+ was normal. Now I understand that is more for the FOP folks. I am a BOP athlete and am just competing with myself for the most part. Glad to hear that even pro women may be under 200. Thanks for all your quick responses. I coach a woman that is <5ft tall and about your weight. She averages right around a 100 watts for an IM. She is much younger. |
| 2013-10-31 4:14 PM in reply to: running2far |
Elite 5316 Alturas, California | Subject: RE: Average Watts for Age? The Kona male pro winner was average 285 wats I believe and female winner at Kona was 225 wats, again this is from memory I could be off by 5 ro 10. |
| 2013-10-31 4:34 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Average Watts for Age? Originally posted by wasabi I was wondering what is considered average Watts for a 54 year old women during the bike portion of an ironman. Mine are VERY low (<100) and I see many people seem to average between 200-300 watts. I doubt I will ever get that strong but was wondering what would be considered "OK" for an iron distance event. I have completed 3 ironmans and have always been weak on the bike (but make the cutoffs except for Silverman in 2006) but am doing Ironman Lake Tahoe in 2014 and am concerned with making the bike cutoff. An Ironman is done somewhere around 70% of FTP So if you are doing it at 100 watts, your FTP would be around 143watts at 115lbs = 52kg your watts/kg would be 143/52 = 2.75 w/kg look at this http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx 2.75 would be a mid "moderate, cat 4" cyclist This does not take age into account At 54, I would say you are much better than BOP Edited by marcag 2013-10-31 4:35 PM |
| 2013-10-31 5:27 PM in reply to: wasabi |
Member 622 Franklin, TN | Subject: RE: Average Watts for Age? Lake Tahoe...you picked a challenging one! Btw, if you've completed 3 IM, you're a tad better than just "OK" in my book. I have a female high school classmate (we're the same age as you) that completed the Lake Tahoe bike section in 7:31...I'll see if she has power numbers I can pass along (she finished the whole thing in 15 hrs). By comparison, she completed the bike course at IM Arizona in 6:07 (13:37 finish). |
 2013-10-31 5:30 PM in reply to: wasabi |
| Subject: ... This user's post has been ignored. |
| 2013-10-31 5:55 PM in reply to: wasabi |
| Master 5557 , California | Subject: RE: Average Watts for Age? Originally posted by wasabi Wow, thanks for the posts. That actually makes me feel MUCH better. I weigh about 115 and am 5'2". I kept reading stuff that sounded like 200+ was normal. Now I understand that is more for the FOP folks. I am a BOP athlete and am just competing with myself for the most part. Glad to hear that even pro women may be under 200. Thanks for all your quick responses. Besides the obvious - train hard and get stronger - there are two more things you can do that will help at Tahoe. 1) Go in there with lots of gears. Compact crankset and 11-28 minimum. 2) Work on your swim if that's a weak area. The bike cutoff includes your swim time, so you can get some more breathing room if you swim well. Tahoe is not a tough swim with the rolling start, so you should find people to draft. Take advantage of it. We also wasted a lot of time in T1 because everyone was doing a full change in the cold weather. Hopefully the conditions will be better next year. |
| 2013-10-31 5:55 PM in reply to: wasabi |
| 1660 | Subject: RE: Average Watts for Age? Mid-hi 100 watts for males. Lo-mid 100 watts for females. Over 200 watts for HIM or greater is typical a FOP performance. |
| 2013-10-31 6:31 PM in reply to: 0 |
Master 8247 Eugene, Oregon Bronze member | Subject: RE: Average Watts for Age? We're about the same weight, though I'm about ten years younger and taller. Haven't done an IM but I have tested my FTP and it's 195. When I've done a HIM distance ride on the computrainer, I'm averaging 130 watts. I'm guessing for IM I would be in the 110-120 range. Biking is my weaker event; on a good day I can make the top 20-25% of my AG and women overall in a typical race, but I'm nowhere near the top cyclists. It's my understanding that watts have a lot more to do with weight (and, of course, training) than age. The 200-300 figure is mostly referring to guys, or maybe female pros. Edited by Hot Runner 2013-10-31 6:33 PM |
| 2013-10-31 10:38 PM in reply to: yazmaster |
| Coach 9167 Stairway to Seven | Subject: RE: Average Watts for Age? 234 W avg at Beach to Battleship Half got 5th place overall. Lots of good advice here. Don't worry, you are doing just fine. |
| 2013-11-01 7:11 AM in reply to: AdventureBear |
| Member 1748 Exton, PA | Subject: RE: Average Watts for Age? I was top 15% at Eagleman HIM last year on the bike And was averaging about 215 watts. |
| 2013-11-01 3:31 PM in reply to: 0 |
| Elite 5316 Alturas, California | Subject: RE: Average Watts for Age? Tahoe is not really about just wats though. You need to live on hills. I did IMLT this year and had been doing a 10 mile hill at 6 percent grade all summer. This did not prepare me at all for the 8 to 12 percent grade x20 hills of IMLT. Also bring your winter gear. There was frost on the bike seats in T1 before the swim start. I shivered for 40 miles with full gloves, hat, windproof shell on and got feeling back in my toes at mile 70. Next year I will have insolated gloves and windproof leggings. And I will live on the hills allll year. The bike chewed my legs up and killed my run. My IMLT bike was 90 minutes slower than CDA or Vineman for me. Edited by Baowolf 2013-11-01 3:32 PM |
| 2013-11-01 4:29 PM in reply to: Baowolf |
| Sensei Sin City | Subject: RE: Average Watts for Age? I'm dying to get strapped into a computrainer or power meter. I'm curious what some of the factors are. With my limited exposure, it looked like I could generate some big numbers, but not for long. BUT, it also looked like I could comfortably keep over 200 watts up for a long time but that would not get ME going very fast. The whole power to weight ratio is all jacked up for me. I saw the numbers for a small girl doing well in an IM and there were something like 170? That seems really easy TO ME. But it's not NEARLY enough. SO, for the OP. Watts is probably age independent and mostly due to fitness and size. (However, indirectly, older people have lost strength and could be smaller than their 20 yr-old conterparts). |
| 2013-11-01 10:51 PM in reply to: Kido |
| Extreme Veteran 635 Ajo | Subject: RE: Average Watts for Age? It's been said before and by studies, but adding some weight resistance training will benefit your fitness and improve your cycling. At our advanced age, it's one of the best peformance boosters. |
| 2013-11-02 12:07 PM in reply to: tomspharmacy |
| Elite 5316 Alturas, California | Subject: RE: Average Watts for Age? What do you mean by weight resistance training? |
| 2013-11-02 3:11 PM in reply to: Baowolf |
| Elite 7783 PEI, Canada | Subject: RE: Average Watts for Age? Originally posted by Baowolf What do you mean by weight resistance training? Repeatedly pushing down on the pedals of a bike. |
| 2013-11-02 7:17 PM in reply to: 0 |
| Extreme Veteran 635 Ajo | Subject: RE: Average Watts for Age? You know in a gym with weights and machines... it's been scientifically stated many ways for many years that weight resistance training is very beneficial for anyone over the age of 50. That's all, it's a general recommendation. It doesn't matter if you're doing triathlon, or basket weaving... it helps us stay healthy, and for anyone doing sports above 50, it's crucial to counteract the loss of bone density and prevent muscle canabalization. Edited by tomspharmacy 2013-11-02 7:25 PM |
| 2013-11-02 7:25 PM in reply to: #4889370 |
| Subject: ... This user's post has been ignored. |
| 2013-11-02 7:30 PM in reply to: Fred D |
| Extreme Veteran 635 Ajo | Subject: RE: Average Watts for Age? Originally posted by Fred D Tom, I think Arend was referencing the post where you stated that this was beneficial for cycling performance. I will give you that it may well have benefits for overall fitness, but I would really like to see the scientific data that supports its benefit for cycling performance.... As I've looked into this pretty heavily and haven't found that relationship to be as supportive as you said earlier. I edited my post a little bit to make it more general... I'm not trying to beat a dead horse... sorry. But, here are some easy to read links for FYI... http://sportsmedicine.about.com/cs/masters/a/aa061200a.htm http://www.helpguide.org/life/senior_fitness_sports.htm |
| 2013-11-02 7:33 PM in reply to: tomspharmacy |
| Subject: ... This user's post has been ignored. |
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