Put together from the last fortnight of training/racing:

I'm around the 78kg mark, 183cm

5sec: 21.602W/kg
1 min: 8.85 W/kg
5 min: 6.2W/kg
20 min: 4.34W/kg

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Bike Pure

I had started to race, and I plan to in the future.

And how did the racing go?
Were there any specific areas of your fitness you think you needed to improve to progress to the next level?

Yes it was an overtraining injury. I wa doing too many hard intervals. I didn't know better in my first year.

If you have an inury don't push it. Take some few spins and get a good treatment by an physiotherapist.

Sorry bad choice of words. I meant I am bad at sprinting... not a "sprinter". Anyhow when you race and when it comes to crunch time you need to sprint no matter if you are bad or good. Thats what I meant when I said "i am a lazy sprinter". I hate it! haha

My power profile goes upwards. So instead of training sprints and being mediocre at everythign I've choosen to concentrate on my strengths and improve my time trialling which is not bad to begin with.

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Canyon Ultimate SLX 2013 + DA9070 + Red Quarq + Corima Aero+ MCC (Ordered! 6.0kg)
Canyon AeroRoad + DA9000 + Lightning Power2Max + MCU's (6.5kg)
Cervelo P4 + G3 Powertap (7.78kg)
Cervelo SLC + SRAM Red 2013 + Red Quarq (6.8kg)

Definitely sprinting. My last race I was sitting at 3rd around the last corner, but was out-sprinted and dropped down to 8th. I checked my values in the Allen/Coegon book. I forget the term they use for my ratio, but I'm strongest on my 5 min. I still haven't measured my 1 min or 5s with a tank full of gas to get an accurate measurement though.

FTP - 3.63
5 min - 4.67
1 min - 6.61
5s - 12.63

@68kg

Update again.

5 sec: 13.333 w/kg (19.5% improve)
1 min: 8.664 w/kg (14.9% improve)
5 min: 5.181 w/kg
20 min: 4.322 w/kg (5.2% improve)

just done a race where I hit some good numbers
I got a new 5 minute max (402watts), new 10 minute max (354), my 1 hour max was 300watts and I went over 1000watts 6 times.
even though those numbers seem high to me I struggled to stay near the front of the group and was drifting back and forth a lot. there were two real corners on the circuit and everyone was standing up sprinting out of them every lap jostling for positions and hurting my legs.
I was moving up towards the front with two laps to go and someone nearly crashed and slammed their brakes on slowing me down and moving me back through the bunch. then with half a lap to go i narrowly avoided a big crash and ended up having to ride on the grass putting me well out the back of the bunch.

heres the strava link for the race. unfortunately i didn't hit lap at the very beginning of the race nor at the end. it wasn't really on my mind at the time

I think I need to do a ftp test soon and see if my FTP has improved. whats the best test to use?

allen and coggan - 15m warm-up/5min all-out/10min easy/20m all -out and 95% of the 20 is your FTP

What category were you racing in?

it was a UK cat 3/4 race and I'm a cat 4.

can't see the Strava link

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Bike Pure

http://app.strava.com/activities/8357025

sorry, forgot to include it.

Darley Moor? Yum yum
Windiest roughest place i've raced on....I'm sure it has its own microclimate....... and also witnessed some pretty big stacks there; not surprising really with the size of the fields they permit...

I'd suggest go find a cat 3/4 out on the road somewhere; getting a result there is pot luck...

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Official cafe stop tester

updated numbers
5 second - 1296watts - 17.28w/kg
1 minute - 611watts - 8.15w/kg
5 minute - 410watts - 5.47w/kg
20 minute - 339watts - 4.52w/kg
ftp - 321watts - 4.28w/kg

did a threshold test so I'd appreciate it if someone could just validate my results for me
http://app.strava.com/activities/10817264
i did a warm up, 5 minute all out effort, 10 minutes rest, 20 minute all out effort then a warm down. didn't get the warm up or rest how i would ideally want them because i wasn't riding in my local area and there were lots of hills but that shouldn't make much difference should it? the 5 minute interval i got 410 and the 20 minute 338 ( normalised power for 20 minutes was 334), so i take 338 times it by .95 and get 321.1? is that my threshold power number?

I did the test up the cat and fiddle climb so i could go all out with not much downhill, thats allowed right?

cheers everyone

Why not do a TT training ride close to 1 hour. I find a 30km TT very different from a 20min interval, so I would not trust an estimate.